A. 4 Sets YGIG/Movement

PI 5 Jefferson Curls hold bottom for 5 sec

PII Double Under/SU Practise


B. 5 Sets use Judo mats YGIG

4 Candlestick to Deck Squat

2 Regular Push Ups 2 Narrow PU 2 Wide PU aso.

untill form breaks


C. 3 Sets YGIG

20 Sec/Side SA Ring Plank Hold

use fingers on floor/Box to scale