A: Warm Up (10min) B: Midline Work T2B (20min) C: Progression T2B (10min) D: Technique WOD (10min) E: Skill HSW (10min) F: WOD (15min)
A: Warm Up: (10min)
Row Ski Bike Wrist Work Shoulder Work with a rubberband each station for 2min
B: Skill T2B (20min)
Midline Work for T2B Chinese Planks Perform these with two benches or boxes set up perpendicular to one another In a prone position, place your shoulders on one bench and your toes on the other. Hold for 45-60 seconds. These can also be performed in the supine position with your shoulders on one bench and your heels on the other. 3 sets each 60 sec
Weighted Planks This is a plank on the ground in the prone position where someone places a weight on your back. 3 sets each 60 sec
Hollow Rock to Superman on the Floor Remember the bow-hollow position from the first blog post in this series? This is an exercise in performing this same position on the floor. Starting on your back in the hollow position roll to your stomach and land in the superman position without using your arms or legs. 3 sets - 8-10 reps
L-Sits This movement can be done on a set of parallettes, rings or boxes. Find the hollow body position and keeping your legs straight, bring them up so that they are parallel or above the hands. 3 sets - 30-60 sec
V-Ups Start by lying on the floor face up with your legs and arms extended in a straight line. At the same time, bring your hands and feet towards each other into a “V” position. Return to the supine position and repeat. 3 sets - 8-10 reps
Strict Toes to Bar @ 3011 Tempo Hanging from a pull-up bar, bring your toes to the bar without kipping and bring them back down to under the bar using a three second descent. This one can be very challenging. If you can perform this at the strict tempo, you are well on your way to connecting those toes to bar. 3 sets - 5-8 reps
C: Progressions T2B (10min)
Hollow to Bow work Stop at every end position
Banded PVC Pull Down Attach a band about knee height on a post. Next, string a PVC pipe through the free side of the band. Lay on your back with your head about a foot away from the post. Extend both arms overhead and grab the PVC pipe with your arms right outside of the shoulders. Create a hollow body position on the floor. Pull the PVC pipe down in front of your hips while maintaining a straight elbow and hollow body position.
Get Your Body Behind the Bar It’s time to get up on that pull-up bar and start practicing your toes to bar! One piece of the movement that is often overlooked is making sure to get your body behind the bar. Your hips need to be behind the bar – not under the bar – so that you can bring your legs down and your chest can swing forward; this is what moves you into the kip for the next rep. Getting your hips behind the bar will happen if you’re actively pushing down on the bar as you pull your legs up. If your hips are under the bar when you make contact with the bar, the timing will be off and you won’t have time or momentum to bring your legs up for the next rep.
The Toe Flick After you master the knees to elbows, it’s time to touch that bar! Now we will add one more step to that knees to elbows progression – the toe flick. Timing is everything here. Once you reach the very top of your knees to elbows, you must extend your knees as quickly and aggressively as possible. It is vital to execute the kick as quickly as you can so that you do not disrupt your kipping rhythm. After kicking your feet (the toe flick), you must pull your legs down with force in order to fall back into your kip.
D: Technique WOD T2B (10min)
10 rounds of: Do 30% of your max Amount of T2B with a perfect technique and Rest only 20sec between. Invictus Blog Tipp1
E: Skill Handstand walk (15min)
Kiss the Wall 4 Sets a 3-5 attemps each Set should be more difficult
Free Stand with Partner Practise the to get up into the handstand 4 sets a few attemps
Free walk with a Partner4 sets a few attemps
F: WOD (15min)
5 rounds of
3 Wall climbers
7m handstand walk
50 double unders
TC: 15min
Stephan Contratti 
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