Warm Up:
MOBILITY: Target t spine/shoulders / lats
Steve's shoulder Prep Phase 1
REVIEW: Handstand bear crawl from pike off box
Hollow body hold (from floor and bar)
WORK: 20 MIN EMOM
ODD: HS Bear crawl around and back off box (red)
EVEN: 20 sec Hollow body hold off bar
Rx2: Yellow box
Rx3: Green box or hollow hold off the floor
Cash Out: OPEN GYM for gymnastics skill work (if you don't have your pull up, now's the time to work on it)
SILVERS:
MOBILITY: Roll out upper body and lower body
Shoulder prep
REVIEW: HOLLOW BODY and hand position in wall walks
SKILL WORK: WALL WALKS
STRENGTH: 3 sets of 8-12 reps banded strict pull ups
WORK: 20 MIN EMOM
Odd: Hollow body hold 20 secs off floor
EVEN: 45 second wall sit
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