Warm up

2 rds

10 knee touches to wall each side, keep heels down

10 Spanish squats

10 wall squats


2 rds

10 banded sissy squats

10 sa hp each side

10 btn strict press

20 minutes total


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





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