| Warmup/flexibilty | 4 sets – 30 sec. e/arm – Twisted cross
90 sec. e/ side – banded wrist distraction |
| Strength | 4 cycles -5 seated DP strict press -5 Z Press -5 strict HSPU facing wall |
| Skill | 5 sets of 5 – 3 sec. tempo descent kipping HSPU *once head touches mat, begin countdown as legs lower 3 sets |
| Core | 5 sets -10 e/side Ballistic russian twist (do a russian twist w/ 14/20# Wallball and finish by bouncing wb into wall |
Developing Power & Strength through the use of the Olympic Lifts.
