| Warmup/flexibilty | -90 sec. e/ arm in twisted cross
– 4 sets of 4 behind the neck pullups w/5 sec hold on last rep |
| Strength | Accumulate 1:15 min. OH hold w/ 1 rm strict press
rest 2 min. Repeat |
| Skill | 6-8 sets as able -4 Hollow pushups + 4 kipping HSPU + Max (-1) strict HSPU *focus on staying connected from hip to shoulder in all motions |
| Core | 14 min EMOM E- 10 GHD situps (depth dependent on flexibilty) + 10 sec. hold at parellel O- max hold (stop at 45sec) Two metal plate pinch grip hold |
Developing Power & Strength through the user of Olympic Lifts and powerlifiting.
