Warm-Up/ Activation/ Mobility:
1.) 10 min Roll Out
2a.) Rear Dealt Swim
2b.) “Mega” Lunge
2c.) Hollow/ Arch on Rig
Gymnastics/ Skill:
12 Minute EMOM
– 30 Hand Stand Hold
– 3 Bar MU or 6 Bar MU Transition to Lock Out
– 10 Band Assisted Pistols
Classic:
Behind Neck Jerk: 12 min EMOM @ 80%
Max Effort:
Bench Press: 1 RM for Day
Accessory:
1.) Sots Press 2 x 8 (add Weight)
2a.) Inverted Row (Feet Elevated): 3 x 6-8
2b.) Band Pull Aparts: 3 x 20
3.) Banded Lat Pulldown: 3 x 25
4.) Box Dips: 3 x 10