Before the workout begins a mark must be made 3 inches below the athlete’s wrist when he/she fully extends the arms and shoulders up with thumbs touching each other and toes against the wall. Each rep begins with the athlete’s arms, hips, and legs at full extension and heels above the line and against the wall. The athlete lower’s his/her head to the ground. The ground must be an even surface making the head and hands even. The athlete finishes the rep by pressing back to full extension and ending with heels on the wall above the line. Heels on the wall above the line are only required to start and end the rep. They may come off the wall during. Kipping is allowed.