A. 4 sets 2-3 Slow Negative Dip into transition (Final position: top of the pull-up) 90s 2-Ball Juggling with one Hand


B. 4 sets P1: 4-6 Dips w/ 2 sec hold at bottom (weighed if necesarry) 20-30s Support Hold P2: 20-30s Hanging Hollow Hold


C. 3 sets P1: 8-10 UL KB Row P2: 20-30 Plank Shoulder Taps + Foot Tap outs


D. 3 sets 5 Bear into Kick Thorugh 10 V-Ups 15s Side Plank L 15s Side Plank R 20s Hollow Hold



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