Warm-up
0-5:00
Briefing
5:00-20:00
Hang and twist
Knee tuck
Half Lsit
Leg lift
Toes to bar
20:00-30:00
Strict Toes-To-Bar (6×5)
*Slow lower
**Close grip parallel arms.
***Scale by performing leg lifts of the same rep scheme and slow lowering focus.
Skill Work
30:00-40:00
Double Under Work
Singles
Single Leg Singles
Single Double Under
Double Unders
5-10-15-20-15-10-5
Double Unders-Advance through rounds only if you complete prescribed reps per round
40:00-50:00
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups