Deadlift 1RM day + skills and finisher

Laying on your back push your lower back into the ground and try and create a bowl with your back and bum breathing your belly button inside you will rock into the top of your back and back onto your bum keeping the hollow position throughout the movement.

Single leg romanian deadlift is a straight leg deadlift on one leg. Usually using a dumbell keeping a slight bend in the knee and pushing the hips back and hinging around that one leg you have on the floor and extending your other back behind your body. Extending your hips back through and bringing your leg back to standing for 1 rep completed.

Begin in a push-up position with your feet against the wall. Walk your feet up the wall while simultaneously walking your hands back towards the wall. Keep your core as tight as possible. ... Walk your hands away from the wall and your feet down the wall until you are back in the push-up position. Repeat for the desired number of repetitions.

chest to bar pull ups -the standard is that the chest must come into contact with the bar at the top of the rep.

A kipping pullup is when you use that momentum to create a “power swing” that drives your chin up and over the bar.

Take the dumbell in one hand between your legs. Drive it up to your hips using you legs. Shrug the weight up and extend at the hips. Flick and snap the weight out over head to full lockout and return the dumbell back to the floor for one rep completed. Swap arms and do the same with the opposite arm.

Start facing the box do a chest to floor burpee, jump up and with two feet jump onto the box and off to the other side then repeat the same again facing the box.

Holding the barbell in the snatch grip above your head and slightly behind the head. Keeping your arms in lockout and squatting down to below parallel.