Workout Notes:
- Common alt for the Hanging Knee-up Hold.
- Program a clock to continuously repeat 15 rounds of: 10 sec work + 10 sec rest. During the work phase, take a bar from floor to OH & hold for the remainder of 10 sec. At the 10 sec bell, lower to the ground WITHOUT A DROP and rest for the remainder of 10 sec. Repeat 15x.
- Go heavier if last time was too easy for you.
- You might want to weight the bar in small increments. Bumpers seem to go on and off during this workout. Please watch out for stacks of weights on the floor.
- The inspiration for the NO DROP instructions is due to the fact that our cheer guys cannot drop the flyers. They have to catch the girls on the way down. There is MUCH fitness in this, but you have to be careful. Wrestling the bar back to the ground takes more energy, precision and concentration. If your concentration lapses for even a second, you are exposing yourself to potential injury. If you feel you are too tired to put it back to the ground softly, just bail.