WARM UP:
Set 1:
10 Alternating Spiderman & Reach 10 Push-up to Down Dog
10 Superman Arch-ups
30 Russian Twist
Set 2:
:20 Superman Hold
10 Good Morning
10 Alternating V-ups
Set 3:
10-20 Hip Extensions
10 Push Ups
10 Standing Back Extensions
10 V-Ups
SKILLS & SPECIFIC WARM UP
Toes To Bar – Strict Toes To Bar – Floor Press
On a 10:00 Clock:
Build Weight At workout Load for Floor Press
Every Attempt perform 2 Toes To Bar
CONDITIONING
“CYAN“
AMRAP 15
5 Strict Toes-to-Bar
10 Floor Press #BW
25 AB-Mat Sit-ups
INTERMEDIATE
AMRAP 15
5 Strict Knee Raises
10 Floor Press #52/35
25 Sit-ups
BEGINNER
AMRAP 15
5 Lying Toes To Bar
10 DB Floor Press #15/7
25 Straight-Legged Sit-ups
