Toes to bar practice
+
10-minutes @75-80%, for quality:
1-2-3-4-etc. reps ascending
Unbroken toes to bar
Air squats
Step-down box jumps
*If you fail to achieve the prescribed set of toes to bar unbroken, go back to the last set you were able to perform unbroken and finish the 10-minutes at that number.
AMRAP in 10-minutes:
10 shuttle runs
10 wallballs
10 burpees
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
A Kilo website. All rights reserved.
