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)
Toes-to-Bar
3 sets x 6-8 reps
Focus on quality over quantity, maintaining proper form
Pull-up Holds
3 sets x 10-20 seconds
Hold at the top position of a pull-up
Reverse Crunches
3 sets x 10-12 reps
Focus on lifting hips towards chest
Skill Work (25 minutes)
Toes-to-Bar Practice
3 sets x 10-15 reps
Work on refining technique and increasing repetitions.
Kipping Toes-to-Bar
3 sets x 10-15 reps
Practice linking multiple kipping toes-to-bar together with proper form and rhythm.
Cool Down (5 minutes)
Static stretching for shoulders, back, and core muscles.