A) 15 min, 5 sets
15-20s Freestanding HS (spot if needed – this is just for support and balance, not holding someone up in the HS)
20-30s HS hold with Kick up to the wall
20 – 30s Wall walk up as close to wall as comfortable for a HS hold plus practice 3-5 kick ups
30-60s Straight arm plank hold
All must be in hollow body
5 Strict TTB
Leg raise to 90 degrees Knees to chest / 90 degrees 10 V-Sits
(toes in front of the plane of the bar & hollow at the bottom)
B) 5 RNDs, 15 min cap
6 TTB Hanging knee raise V-sits
11 AKBS 32/24 20/16 12/8
16 Wall balls 9/6 6/3
21 Dubs / SUs Unbroken sets only
C) Ring shoulder stretches
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