| Warmup/flexibilty | 2 min. banded shoulder distratction e/ arm
30 narrow stance (feet touuching) squats w/ 3 sec. descent |
| Strength | 4 rounds at a steady pace – 10 clapping/plyro pushup – 5 strict pullups + 5 sec. Hold w/ chin over bar – 10 banded tricep extensions – 10 sec. hold w/ chin over bar – chinup grip |
| Skill | 6 sets for form – 3 Bar MU + 6 CTB 8 min. climb the ladder at a steady pace |
| Core | 5 min. tabata- dragon flag |
Developing Power & Strength through the use of the Olympic Lifts.
