# Skill Refinement

You'll sharpen your tuck hold technique and build real bar control — slow, focused reps that pay off big over time.

## Warm-Up

- 1 × 40s Wrist Circle
- 1 × 40s Wrist Forward and Back Bends
- 1 × 10 Arm Circle

## Skill Work

- 1 × Support Progression _(progression — pick your level)_
- 3 × 20s Seated Pike Compression
- 1 × L-sit Progression _(progression — pick your level)_
- 3 × 20s Seated Leg Lift

## Cool-Down

- 1 × 40s Wrist Flexibility Stretch
- 1 × 40s Hip Flexor Stretch