Core Session – 3 Rounds (B)

Arms fully straight — do not shrug

Drive hips up and back to initiate the swing

Arms straight and locked throughout

Dead hang — full arm extension

Start from the hold — lower slowly over 5+ seconds

Lower back pressed flat to ground

Arms straight overhead

Start from dead hang

Start from the hold position

From dead hang, raise ankles to touch the bar

Lie face down, arms extended overhead

Feet in rings, hands on floor in plank

Drive knees to chest

Drive knees to chest

Feet in rings, hands on floor in plank position

Lower back pressed flat to floor

Hang on dip bars

Plank position — hands under shoulders

Grip bench or bar overhead

Drop to floor — chest must touch