Muscle up & Front lever
Coaches feel free to spend up to 30 minutes on these progressions. Go over false grip and muscle groups used.
Just a heads up! this next video has explicit language in the background
2 minute wall squat hold
25 Hannibal squats (knees and feet together)
20 weighted cossack squats (the weight acts as a counter balance and allows you to squat lower, just stay upright)
30 upright lunges (15 per side and complete one side before moving onto other)
25 meter shuttle sprints
and... As Jake Rasmusen would say ABSTRAVAGANZA!
25 reverse leg raises/crunches
50 side oblique crunches (25 per side) laying on side (complete 25 on one side then other)
100 bicycle kicks
50 Russian twists
25 hollow rocks
3 minute plank