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