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Fully extended, slowly down to ground

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Two-inch press ups from ground up.

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Static hold in press up position.

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Bump pup + full pup.

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Lift hands first then press up

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3 crawls forward then chest to ground

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Take weight and 'drag' yourself laterally

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Explosive Pup - hand and feet off ground

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Slowly drop to lowest squat position

2 inch squats from bottom of range

Static hold in squat position

Lunge with back leg elevated

Lunge with back leg elevated

Squat to box on one leg

Sit on box, jump high with one leg

Jump lunge with back leg elevated

One leg jump onto box

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Sit on box, jump as high as possible

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Chin over bar, slowly down to full extension

On front, palms from side to tailbone.

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Static hold in half chin up position

Hang from bar, chest up, arms forward

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Hang horizontally, hips up, pull chest to bar

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Hands 'above head' to tailbone & back

Full extension to chin over bar

Explosive chi to get as high as possible.

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Pretend you're crawling under wire.

Lifting position, bend elbows, extend.

Static hold in half press position

3 seconds down, 1 second up (Pike Punch)

Same as wires but return to start point

Crawl forward x4, crawl back to start

Kick feet high as possible up wall

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Stumble forward, crawl back to start point

Flat on stomach, explode to 'down-dog'

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Pike punch from handstand position