| Warmup/flexibilty | 5 sets – Partner stretch hanging on bar in arch position
4 min.reverse tabata – Hollow arch swing on bar |
| Strength | 16 min. Alt EMOM -E – 11 weighted ring rows (use false grip) -O – 6-10 weighted chin-ups (add one rep from last week) |
| Skill | 8 sets w/ towel b/n feet – 5 hollow/arch swings – 5 kipping only PU – 5 butterfly PU – 5 CTB PU (regular or kipping) Accumulate 25 L-sit pullups |
| Core | Accumulate 75 KB situps (touch KB behind head at bottom of SU and press above head at top ) |
Developing Power & Strength through the use of the Olympic Lifts.
