Toes-to-Bar Progression
Warm Up (5 minutes)
Strength and Skill Work (50 minutes)
Skill Practice
3×10 seconds kip swing practice
3×10-15 Hanging Knee Raise
Strength
3×8 Hanging Leg Raises (bend knees for scaling)
3×10 V-Ups (floor)
Accessory
3×15 Weighted Sit-ups (use a light plate)
3×12 Oblique Side Crunches
Core Finisher
3×15-second Plank-to-Elbow Transitions