| Warmup: Accumulate 3 min. hanging on bar (pullup grip) *relax and just hang, |
| A) 4 Super Sets, Rest as needed but keep a steady pace
-A1) 4 perfect kips directly into Max -1 (do not fail or rip, leave one in the tank) Bar MU -A2) 4 alt. e/l 5 sec. count Eccentric pistol squat to box/ball |
| B) Split as desired: Accumulate 50 hollow V-ups AFAP (if your feet or upper shoulders touch the ground, drop and rest) Accumulate 50 weighted Arch ups w/ 1 sec hold at top of each |
