WARM UP: 2x’s 20 Banded side steps over 45# plate 10 Slow controlled banded squats 5 Push ups w:03 negative :30 Bar hang 5 Jumping pull ups 5 Jumping pull ups w/ :03 negative :10 Chin over bar hold 10 Downdog HSPU :20 Handstand hold w/good position SKILL: 3×10 banded kickbacks per leg 3×10 front