| Warmup/flexibilty | -2 min. banded hip distraction e/ leg
-10 behind neck PU |
| Strength | 5 sets of following – 6 feet together squats (frog squats) – 6 alt. candlestick roll to pistol – 60 sec. plate pinch hold (pick hard but doable weight) |
| Skill | Start w/ 4 stacked 25# plates and remove one each round *all movements UB – break = 5 target burpees (6") 4 kipping HSPU w/4 stacked plates |
| Core | 75 GHD situps – Go for max UB set to start |
Developing Power & Strength through the use of the Olympic Lifts.
