| Warmup/flexibilty | 4 min. Box shoulder stretch
4 min. tabata – HS hold on wall (chin and toes on wall) |
| Strength | 6 sets -start light and increase weight each set w/o movement degradation -10 Z press |
| Skill | A)4 sets – 5 kipping HSPU w/ 5 sec. descent (stay connected )
B)4 sets of 2 strict + 6-10 kipping HSPU – increase height each set |
| Core | 50 tripod leg lifts – any break or fall = 10 abmat situps |
Developing Power & Strength through the use of the Olympic Lifts.
