Updated: Aug 11, 2019
Practice slowly, with an emphasis on control and stability. Use this time to self-analyze and refine the efficiency of your techniques.
Exercise 1) 10 slow reps Deep Squat to Deep Knee Bend (+back to deep squat = 1 rep)
Exercise 3) 1 arm One Arm DeadHang (10x/arm, hanging for 5 seconds before switching)
Exercise 4) 5 x 10 reps of Broad Jump
Exercise 5) 3 x 10 reps of slow Hanging Knee to Bar
Exercise 6) Each side x 10 reps Tripod Vault
Repeat the following 3-5 times with no breaks in between sets or exercises:
Station 2) Pull-Up Reach 6 reps with each arm.