Week 1 – Bar Series 2/4: Moving Dynamically on the Bar: Hollow Body, Arch, Knees to Elbow & Toes to Bar
Conditioning
20 Min AMRAP
10 Unbroken Toes to Bar
15/12 Calorie Ski
20m Travelling Burpee
25 Abmat Back Extensions
30/25 Calorie Bike Erg
Skill & Strength:
0 - 10 min:
10 Min AMREP:
1,2,3,4,etc Unbroken Toes to Bar
10 - 20 min:
10 Min AMRAP:
10 False Grip Chest to Ring Pull Ups
10 sec L-Hang
15m Handstand Walk (2 x 7.5m)
20 Hollow Rocks
20 Side Plank Banded Pulldown (10 each side)
Log all workout results to Beyond the
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