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Skills and Drills

Advance:
5 Sets (1-3 Abmats)
5 Kick Up + 3 Second Descent + Strict Press

Intermediate:
5 Sets (1-3 Abmats)
3-5 Kick Up + 3 Second Descent + Kick Down (reset)

Beginner:
5 Sets (From Box or Pike Position)
3-5: 3 Second Descent + Strict Press

* Use Dumbbells or Barbell overhead press as a substitute for athletes who struggle with stability.

The Suicide SquadAmanda Waller