| Warmup/flexibilty | -20 hollow V-ups
-4 min. tabata – arch rocks (tight and controlled) |
| Strength | 5 sets on rings -10 sec. L-sit hold + skin the cat + 10 Sec. L-sit hold (use a deep false grip) |
| Skill | A) 4 sets -4-8 Russian dips as able (stay hollow) B) UB Muscle Ups 1-2-3-4-5-6-7-6-5-4-3-2-1 scale w/banded saddle MU |
| Core | 2-3 attempts – climb the ladder until you break -1 strict TTB -1 R/L window wiper -2 strict TTB -2 R/L window wiper etc. |
Developing Power & Strength through the use of the Olympic Lifts.
