Perform in order and uninterrupted- count total reps completed in sandbag shoulder and figure-8 for score.
If the designated weight creates or forces a compromised position, make an immediate adjustment.
Then, skill work:
Practice with the goal of making noticeable improvement in position, execution, and fluidity. Keep the total number of lifts to 40. All lifts are performed at skill work weight.
*Push-up variation may change in 10-rep increments if desired. Suggestions include: regular, Airplane/ hand release, rings, plyometric.
**Weight remains in-hand throughout. Each time weight touches floor= 20 360 sit-up.