• Warm Up

3 rounds: 10 rows 3 count at chest, 10 push ups, 10 knee raises, 10 glute bridges

OR Upscale strict 10 pull ups, 10 HSPU, 10 strict T2B, 10 hip extensions

  • Skill Gymnastics
    • A. 4 rounds for quality
      • 1-5 skin the cats or 10 strict knee raise as high as possible
      • 3-5 each leg candlestick roll to pistol or squat
      • 5-10 shoulder taps freestanding
    • B. For quality 10-9-8-7-6-5-4-3-2-1
      • Strict pull up
      • Strict dip
    • C. 3 rounds for quality
      • 10 weighted knee raises
      • 10 weighted sit ups
  • Cool down – 10 deep breaths in each pose 5 rounds of
    • Downdog
    • Updog
    • Spiderman lunge each side