WARM UP:
Shoulder prep
Hinshaw (keep it to 10 mins max)
GYMNASTICS SKILL:
3 x 5 lat pull downs, focus on strong hollow body position throughout movement and long arms
3 sets max hang
WORK:
12 MIN EMOM
4 Strict ttb
4 shuttle runs (10 m yellow to yellow)
Rx2: 2 strict ttb
Rx3: 4 knees to chest as strict as possible
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