Core Session – 3 Rounds

Start from dead hang

Dead hang — full arm extension

Arms straight overhead

Feet in rings, hands on floor in plank

Drive knees to chest

From dead hang, raise ankles to touch the bar

Start from the hold position

Dead hang — full arm extension

Lie face down, arms extended overhead

Feet in rings, hands on floor in plank

Hang from bar

Forearms or hands shoulder-width

Grip bench or bar overhead

Legs parallel to ground

10 reps each side

Arms straight and locked throughout

Dead hang

Drive knees to chest