General Warm-Up
2:00 Cardio Choice (Row Ideally)
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10 Alternating Scorpions
10 Down Dog to Up Dog
10 Down Dog Toe Touches
10/10 World's Greatest Stretch
10 Banded Pull-Aparts
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2 Sets:
:30 Jump Rope
10 Hollow Rocks
:10 Hollow Hold
20 Bear Plank Shoulder Taps
10 Dual Kettlebell or Dumbbell Deadlifts
Specific Prep
Skill Build, Toes to Bar (Simple to Complex):
:20 Dead-Hang + :20 Active Hang
10 Scapular Pull-Ups
10 Bar Kip Swings
5 Kip Swing + Knee Raise
5 Knees to Elbows or Toes to Bar
Conditioning
Every 6:30 x 5 Sets
300/250m Row
15 Toes to Bar
300m Run
160m Farmers Carry
50 Double Unders
Time Cap: 5:30 per Set
Score = Sum Total Time
Kettlebells: 2 x 24/16kg
Dumbbells (Alternative): 2 x 22.5/15kg
Goals: 5:00-5:30 per set
Stimulus: Grip and Midline Endurance
RPE: 8/10
Primary Objective: Finish all five sets inside the 5:30 cap with at least :45 of rest each round.
Secondary Objective: Hold the farmers carry to one or two sets per round without dropping the Kettlebells.
