A) 5 sets – 20 sec. Partner push on back while hanging on bar (open shoulders/T-spine)
B) 5 min. Tabata – Tripod Hold
C) 8 sets – Starting w/ abmat and 25# plates – Find max height 5 rm kipping HSPU
D) 4 sets – 3 Hollow position pushup negative (6 sec count to bottom from top) + 25 perfect hollow rocks