Skill Work
Toes to bar
EMOM x 12
1 – Active/Hollow hang
2 – Arch to hollow
3 – Supine Toes to KB (progressions)

Workout
12 min AMRAP
30 Air squats
20 KB swings (53/35)
10 Push ups

**You’ll get your hands on the rig and see how all those deadlifts have helped your grip strength when you hang for time on your toes to bar work. But you’ll also get some position work in on the ground, too, with arch to hollow holds. I think this is great way to FEEL what it’s like to be kipping for T2B if you don’t have access to a pull up bar. It keeps you from overkip/kicking, too since you have the floor limiting how much you can arch. But you also get great feedback from the floor with how much tension throughout the body you need to get an effective arch on that portion of the kip vs just swinging your legs.

Simple yet effective workout. Can you hold a 2 min/round pace? 90 sec? Or closer to 3 min? What’s going to be your weakness – legs on the squats, grip on the swings, or strength on the push ups?

Daily Read
Walt Whitman on What Makes Life Worth Living
-Brain Pickings