Skill Day Circuit

10-minute skill circuit: one round, short rests, focus on form.

1. Chin Up

   1 sets

   5 reps

   20s rest

2. Underhand Grip Inverted Back Row

   1 sets

   8 reps

   20s rest

3. L-sit

   1 sets

   1 reps

   20s rest

4. Hollow Hold

   1 sets

   1 reps

   20s rest

5. Dead Bug

   1 sets

   8 reps

   20s rest

6. Lying Leg Raise

   1 sets

   8 reps

   20s rest

7. Hanging Leg Hip Raise

   1 sets

   6 reps

   20s rest

8. Plank arm lifts

   1 sets

   8 reps

   20s rest

9. Iron Cross Plank

   1 sets

   1 reps

   20s rest

10. Half Wipers (bent leg)

    1 sets

    8 reps

    20s rest

10-minute skill circuit: one round, short rests, strong positions.

1. Wide Hand Push up

   1 sets

   8 reps

   20s rest

2. Plyo Push Up

   1 sets

   5 reps

   20s rest

3. Suspender Push up

   1 sets

   8 reps

   20s rest

4. Suspender Chest Press

   1 sets

   8 reps

   20s rest

5. Suspender Face Pull

   1 sets

   8 reps

   20s rest

6. Suspender Y Lateral Raise

   1 sets

   8 reps

   20s rest

7. Suspender Front Plank

   1 sets

   1 reps

   20s rest

8. Suspender Body Saw

   1 sets

   1 reps

   20s rest

9. Suspender Reverse Fly Wake up

   1 sets

   8 reps

   20s rest

10. Suspender Incline Push up

    1 sets

    8 reps

    20s rest

10-minute skill circuit: single pass, steady tempo, balance and control.

1. Suspender Single Leg Squat

   1 sets

   6 reps

   20s rest

2. Suspender Single Leg Split Squat

   1 sets

   8 reps

   20s rest

3. Suspender Single Leg Deadlift

   1 sets

   6 reps

   20s rest

4. Suspender Hip Bridge

   1 sets

   10 reps

   20s rest

5. Lateral Side Plank

   1 sets

   1 reps

   20s rest

6. Lunge with Twist

   1 sets

   8 reps

   20s rest

7. Wipers (straight leg)

   1 sets

   6 reps

   20s rest

8. Suspender Hip Abduction

   1 sets

   8 reps

   20s rest

9. Single Leg Foot Touch

   1 sets

   6 reps

   20s rest

10. Bird Dog

    1 sets

    8 reps

    20s rest