| Warmup/flexibilty | -3 sets of 15 sec. HS hold on wall
– 3 sets of 5 perfect ring rows |
| Strength | 6 sets of 3 behind neck pullups + 3 chinups + 30 sec. Hollow dead hang |
| Skill | 5-7 sets as able at a steady pace – 10 hollow candlestick roll to pistol – 3-5 bar mu – rest 2 min. |
| Core | 5 min. Tabata – Dragon flag |
Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
