Foam Rolling & Basic 4 Stretches
5 minutes of rowing, jump rope or assault bike.
10x Bent knee iron cross
10x Rollover into V-sits
10x rocking frog stretch
5x each side Lunge flow
10x Squat + Thoracic rotation
10x Cossack Squat into Pigeon
5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn
10 min to learn and practice Strict Handstand Push-Ups or
Handstand holds against the wall.
If you have at least 3 strict, practice your kipping.
Use all the progressions that you want.
E2M For 10 Min
3 Snatch Balance
Push Press 50/35 Kg
Push Press 40/30 Kg, Horizontal ring row.
Push Press AHAP. Banded or Jumping Pull-up
Do NOT drop the bar from Over Head.