| Warmup/flexibilty | -50 e/diretion Wrist rotations
-50 hammer wrist flexes |
| Strength | – 25 scap pullups – 25 Strict HSPU* facing wall if able – 25 standing skull crushers – 25 lateral raise w/ 5/10* *break up as desired |
| Skill | 16 min.EMOM E) 2 kipping PU + 2 TTB + 2 Bar MU O) 4 candlestick roll ups + 6 alt. pistols |
| Core | 20 GHD situps to parellel -10 sec. parellel hold 18 GHD situps to parellel -10 sec. parellel hold 16 GHD situps to parellel -10 sec. parellel hold 14 GHD situps to parellel Rest as needed and repeat |
Developing Power & Strength through the use of the Olympic Lifts.
