Essentials:
A.
5 Sets
Hollow Body x Max Time
Rest 30 sec
Arch Hold x Max Time
On the 3min Marks
Rest 5min
B.
For Time:
21-15-9
Ring Pulls
Dumbbell Shoulder Press
Rest 5min
C. Shoulder Mobility
Fitness:
A.
5 Sets
Ring Support x Max Time
Rest 30 sec
Arch Hold x Max Time
On the 3min Marks
Rest 5min
B.
For Time:
21-15-9
Pull Up
7-5-3
Wall Walk
Rest 5min
C. Shoulder Mobility
Performance:
A.
5 Sets
L-Sit x Max Time
Rest 30 sec
Arch Hold x Max Time
On the 3min Marks
Rest 5min
B.
21-15-9
Strict Pull Up
Strict Hand Stand Push Up
Rest 5min
C. Shoulder Mobility