A) 6 x 10 candle stick rolls (focus on tight hollow and quick transiitions)
B) 5 sets – rest 2 min. b/n sets
a1- 2 strict MU + Max -1 MU
a2- 5 broad jumps
C) 8 min. Tabata – Post holding Dragon flag
Developing Power & Strength through the use of the Olympic Lifts.
