Warm up
2 rds
10 knee touches to wall each side, keep heels down
10 Spanish squats
10 wall squats
Then
2 rds
10 banded sissy squats
10 sa hp each side
10 btn strict press
20 minutes total
Then
Skill development
20 minutes
Min 1
4 Wall walks
Min 2
20 Pike lifts
Min 3
25 sec Hang/ 3 tuck/2 skin the cat
Min 4
15-20Rev hypers
Workout
42-30-18
Squat
Cals