Warmup
Dynamic Athletic Movement

Skill
Break reps into manageable sets. Micro-sets of 2-3 reps with perfect technique are better than sets of 10 where the last several reps are forced and sloppy. The emphasis is on QUALITY, not speed.

Levels 3/4
5 x 3 Weighted Pull-ups
50 Ring Dips
50 Toes to Bar
100 Air Squats

Level 2
50 Ring Rows
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
50 Air Squats

Levels 0/1
30 Ring Rows
30 Box Dips
50 Hanging Knee Tucks
50 Air Squats

Lift
Levels 2-4
5 x 5
Back Squat

Sets across at 75%.

Level 1
5 Sets
8 Double Kettlebell Front Squats
5 Plyo Step-ups