Warm Up (5 minutes)

Start with 3-5 minutes of light cardio (jogging, jumping jacks, etc.), followed by dynamic stretches targeting shoulders, back, and core.

Strength Work (25 minutes)

Hanging Leg Raises:

3 sets x 8-10 reps
(focus on bringing toes as close to the bar as possible)

Renegade Rows:

3 sets x 8-10 reps
(each arm, to strengthen core and shoulders)

Plank with Side Twists:

3 sets x 12-15 reps
(alternate twisting hips to each side from plank position)

Superman Hold:

3 sets x 20-30 seconds
(strengthen lower back and glutes)

Skill Work (25 minutes)

Toes-to-Bar Practice:

3 sets x 10-15 reps.
Work on stringing together multiple repetitions with proper form and control.

Kipping Toes-to-Bar:

3 sets x 10-15 reps.
Practice adding the kipping motion to your toes-to-bar technique.

Core Work (10 minutes)

Plank Shoulder Taps:

4 sets of 20 taps.

V-Ups:

4 sets of 15 reps.

Cool Down (10 minutes)

Static stretching for shoulders, back, and core muscles.