| Warmup/flexibilty | 4 min. Tabata – Hollow hold on bar w/ false grip (hold LAX ball in each hand ) 2 sets |
| Strength | 2 attempts – Max strict Pullups |
| Skill | 6 sets as able – 10 sec. static arch hold + 4-6 Pullups (go directly from arch to kip of first PU) 4 sets |
| Core | 4-5 supersets -8 Glute ham raises -10 ab wheel roll outs (evil wheels) |
Developing Power & Strength through the use of the Olympic Lifts.
