| Warmup/flexibilty | 4 sets of 15 sec. – Hang from bar in arch position, have partner press t-spine forward and hold |
| Strength | 5 min. Every 30 sec. – 1 strict MU + 5 sec. L-sit at top |
| Skill | 6-8 sets as able – on rings – 4 kips + 3 MU + 1 MU negative |
| Core | -100 arch ups – weighted as able
-100 alt. hollow crossover crunches |
Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
