| Warmup/flexibilty | -2 min. banded hip distraction e/ leg
-12 behind neck PU |
| Strength | 5 sets of 8 alt. weighted pistols as able |
| Skill | A) 8 min. alt reverse tabata (10 on/20 off) 0:00- on bar, hollow false grip hold :30- Dragon flag holds as low to ground/bench as possible B)Every 20 sec. for as long as you can hold – |
| Core | 6-8 sets – on ground/ seal roll to each position -:10 sec. Hollow hold -:10 sec. arch hold -:10 sec. Hollow rocks -:10 sec. arch rocks -:20 sec. rest |
Developing Power & Strength through the use of the Olympic Lifts.
