STAY STRONG!
-B
Warmup:
- 15 Forward / Reverse Wrist Circles ( Left )
- 15 Forward / Reverse Wrist Circles ( Right )
- 20 Shoulder Dislocates
- 1 Minute Straight Arm Support
- 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
- 20 Burpees
Skill Wyork:
- 24s Wall Handstand — 0s Freestanding
- 26s Wall Handstand — 2s Freestanding
- 20s Wall Handstand — 0s Freestanding
- 21s L-Sit ( On Rings )
- 23s L-Sit ( On Rings )
Planche Progression: Tuck Planche Pushups
Set 1: Tuck Planche Pushups
- 9 Tuck Planche Pushups
Set 2:
- 6 Tuck Planche Pushups
Set 3:
- 6 Tuck Planche Pushups
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Lever Progression’s: Advanced Tuck Back & Front Lever
Set 1: Advanced Tuck Back Lever
- 10s Advanced Tuck Back Lever
Set 2:
- 9s Advanced Tuck Back Lever
Set 3:
- 10s Advanced Tuck Back Lever
Set 1: Advanced Tuck Front Lever
- 5s Advanced Tuck Front Lever
Set 2:
- 6s Advanced Tuck Front Lever
Set 3:
- 5s Advanced Tuck Front Lever
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One-Arm Pushup Progression: Wide Grip Pushups on Rings
Set 1:
- 10 Wide Grip Pushups
Set 2:
- 10 Wide Grip Pushups
Set 3:
- 9 Wide Grip Pushups
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One-Arm Chinup Progression: Wide Grip Pullups
Set 1:
- 10 Archer Pullups ( Left )
Set 2:
- 10 Archer Pullups ( Left )
Set 3:
- 6 Archer Pullups ( Left )
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Sandbag Training: Full Squats & Calf Raises
Set 1:
- 10 Full Squats
- 10 Calf Raises
Set 2:
- 10 Full Squats
- 10 Calf Raises
Set 3:
- 10 Full Squats
- 10 Calf Raises