Friday-Level Up Training

Ninja Benchmark
2 minute Max Effort Air Squats

Ninja Work
Accumulate the following in as few sets possible:
2 minute: Hollow Body
2 minutes: Bottom Ring Dip Hold
2 minutes: Top Pull up hold (regular grip)
2 minute: Handstand Hold
2 minute: Bottom Squat Hold (Hands up)

*20 minute time cap*
Describe your modifications in the notes section.

Strength
Every 3 minutes for 5 sets
Down & Back Prowler Push, Climbing

Go as heavy as you’re able.
Down & Back is from Main garage to Annex garage & back.

Daily Midline
8 rounds Tabata, alternating through:
Superman Pulses
Glute Bridges