Training day 1

1) 5x5 reps strict hanging knee raises
-Focus on bringing the knees above the hips.
-Return the feet below the body in a controlled

2) 3x20 reps AbMat sit-ups
-Butterfly the feet together.
-Focus on performing strict reps with minimal involvement from the arms.

3) 4x8 reps kip swings
-Focus on performing the movement by opening and closing the shoulders, not the legs. The legs are just along for the ride.

4) 100 banded pull-aparts
- Use a thin band