Squat snatch waves + midline 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.

Hanging on the rig (bar) directly under the bar in a straight line. Drop your full body with no tension in your upper body and just hanging there. Then tense from your lats and upper back keeping your arms fully in the locked out position the release the tension for 1 rep completed.

Kip swing is similar to the toe to bar movement but you only drive into your shoulders and don't bring your legs past waist height.

Holding one kettlebell above your head locked out you will twisy

Using your snatch grip you are ensuring you push the floor away with your feet and drive through the legs once the bar gets to chest height your arms will take over and you are pull and pushing the bar overhead to a full lockout in a snatch position overhead for 1 rep completed. You wont move your feet out or in during the whole duration of the lift.

In the snatch, the lifter lifts the bar as high as possible and pulls themselves under it in a squat position, receiving the bar overhead with the arms straight, decreasing the necessary height of the bar, therefore increasing the amount of weight that the lifter may successfully lift.

Using only your ams to pull yourself up to the bar. A full rep is when your chin is over the bar.

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.

Toes to bar -hanging from a pull up bar, bring your feet to touch the bar in between your hands. Your arm should stay locked out and both feet should make contact with the bar simultaneously.

Place the jump rope for the exercise behind your heels. Hold both ends of the rope in your two hands. Stand in a ready-to-skip position. ... Now take the rope swiftly over your head towards your front. Jump and let the rope pass beneath you.

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.