April 26, 2016: Movement - Power & Grace Performance

Warmup/flexibilty	4 min. Box shoulder stretch 4 min. tabata – HS hold on wall (chin and toes on wall)
Strength	6 sets -start light and increase weight each set w/o movement degradation -6 Z press + 10 sec. hold OH
Skill	A) 4 min. every 30 sec. – 2-4 strict HSPU facing wall B) 8 min. Every 30 sec. – 4-8 kipping HSPU -pick a doable number and hold it for all 16 sets C) 4 sets – 10 weighted ghd situp – 8 glute ham raise
Core	Accumulate 3 min. freestanding Tripod hold w/ legs in bottom of kip position