Thursday - December 21

A. strength

*back squats 5-3-3-2-1-1-1 until failure

**Practice bailing at least one time before you start your singles. Trainers will teach you how if you don’t know.**



*plank hold (bumper on hips to make it harder)

*hollow hold (hold KB to make it harder)

*ring/box support hold

*superman hold (hold KB to make it harder or use GHD)

note: if support holds bother your shoulders, do alternating side planks or another set of regular planks

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