MONDAY:

Close pullups 2 sets 10

Bar Hang 4 x 1min

eagle claws warm up 10-20

close finger push ups 1 warm up, 2 sets 5-10 BEGIN FINGER PUSH UPS THEN HANG

Pistol squats – 2 sets each side 20 goal

Single leg calf raises off the floor straight leg 4 x 70

TUESDAY

Uneven pushups – 2 sets each side 20 GOAL

Leg Lifts 2 sets 30 (2 seconds slow)

Flag Work 10 sec support press GOAL

WEDNESDAY

Wall Handstands 2 x 2 min

Angled bridges 3 sets 30

Priliminary Wrestlers bridge 2 x 20/ Front bridges 2 x 20

THURSDAY

Close pullups 2 sets 10

Bar Hang 4 x 1min

eagle claws warm up 10-20

close finger push ups 1 warm up, 2 sets 5-10 BEGIN FINGER PUSH UPS THEN HANG

Pistol squats – 2 sets each side 20 GOAL

Single leg calf raises off the floor straight leg 4 x 70

FRIDAY

Uneven pushups – 2 sets each side 20 GOAL

Leg Lifts 2 sets 30 (2 seconds slow)

Flag Work 10 sec support press GOAL

SATURDAY

Wall Handstands 2 x 2 min

Angled bridges 3 sets 30

Priliminary Wrestlers bridge 2 x 20/ Front bridges 2 x 20

SUNDAY
30 MIN RUN