Warm Up (5 minutes)

2 Rounds

  • 10 Inchworms to cobra stretch
  • 10 Glute bridges
  • 10 Banded lat pull-downs (straight arms)
  • 10 Hollow rocks
  • 10 Arch rocks

Muscle-Building Strength Work

  • Strict Toes-to-Bar or T2B negatives – 3–5 reps
  • Hanging Leg Raises (slow + controlled) – 8–10 reps
  • DB Hip Thrusts – 10 reps, pause 2 sec at top
  • Straight-arm Lat Pulldown– 12 reps

Kip Mechanics & Control

EMOM x 5 minutes:

  • 5 – 8 Controlled Kip Swings (smooth transition between hollow and arch)
  • 3 Kipping Pull-ups or Butterfly Pulls with a pause at top
  • 15 sec Hollow Hold

Strength + Explosiveness

3 Sets (Rest 90 sec between rounds)

  • 6 Kip-to-Toes or Kip-to-Knee Raises
  • 10 V-ups or Toes-to-target on floor
  • 8 Jumping T2B
  • 10 Slow PVC passthroughs

WOD (20 minutes)

AMRAP 20

  • 10 Toes-to-Bar
  • 12 American Kettlebell Swings
  • 14 Sit-ups
  • 10 Box Jumps