12 Rocking chair
8 weighted Abmat situp (35lb. W, 55lb. M or higher)
4 minutes unweighted movement.
Tumbling, handstand/ headstand, shadowbox, jumprope.
6 KB press*
6 2-second OH swing**
*Strict press or push press- pick one and stick with it throughout.
**2-Second Overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. Keep a neutral, straight spine and an active shoulder in the lock out.
If the KB is in front of or behind your head, make an adjustment.