Level 1: Plank Hold on Ground
1) Set up in plank position
2) Hold
Look to move to next level 30 seconds is held with good form and relative ease.
Level 2: Support Hold on Bars/Boxes
1) Set up in support position on bars or boxes
2) Hold
Look to move to next level 30 seconds is held with good form and relative ease.
Level 3: Support Hold on Rings
1) Set up in support position on rings
2) Hold
Look to move to next level 30 seconds is held with good form and relative ease.
Level 4: Extend as far towards Iron Cross as possible
1) Set up in support position on rings
2) Slowly lower into Iron Cross
320 Gym 