NA

5 × max pistols per leg (rest after both legs). After each set, add load (e.g., heavier object).

8 × 1 pistol jumps onto box/bench. Rest after each leg. Increase box height on success.

5 × 5 handstand push-ups. Scale ROM as needed; increase ROM each set (blocks, books, parallettes).

Spend 30 min on a single chosen skill (from the skills list), using appropriate progressions.

6 sets of max chest-to-bar dead-hang pull-ups (chest or abdomen to bar for added difficulty).

50 reps in any challenging push-up variation (planche, clap, chest-slap, double-clap, one-arm, etc.).

15 × box jumps for height (treat as a power test; can substitute an Olympic lift session).

6 × 100 m sprints, resting up to 8 min as needed; treat as a power workout.