Equipment
- Lv 1: None
- Lv 2: Dumbbells or parallettes, or similar
- Lv 3: Low rings
Warmup (all levels)
- 20 forward arm circles
- 20 backward arm circles w/ arch
- 30 seconds of internal/external rotation
- 20 reach tall, bend to touch toes
- 10 squat jump to arch explosion
Skill (all levels)
- Wall lunge to hollow hold, 5 each leg
- Standing weight transfers on wall, 3 sets for 20 seconds
- 45-degree wall walk hold, 5 reps for 15 seconds
Strength
5 rounds, for quality
- 10-second hold in top, middle, and bottom pushup position (1) on floor (2) Maltese pushups on dumbbells or parallettes (3) Maltese pushups on low rings
- 20x (1) situps (2) hollow rocks (3) V-ups
- 20x arch rocks
- 5x 20-step inchworms
- 20x alternating single-leg hip bridges
2 minutes rest
Buy-out
35 pushups (1) on floor (2) Maltese pushups on dumbbells or parallettes (3) Maltese pushups on low rings
Mobility
- 30 pike slideouts
- 3x wrist extension on wall each side
