Practice 30min Hs hold
- Wrist circles 10/10
- Flexers 10
- Extensor 10

• Facing down against wall squeeze tight hollow for 10s on 10 off for 4rnds.
• Facing down lift pvc pipe with narrow grip 20s hold 40s rest for 4rnds.

Näiden jälkeen taidon mukaan:
- Box hs hold
- box hs moving
- Hs hold facing wall
- shoulder taps
- pelvis taps
- Hs hold side ways against wall
- free hs hold