|Warmup/flexibilty||2 min. in childs pose
25 Front rack sotts – empty bar
|Strength||Accumulate 1:20 min. OH hold w/ 1 rm strict press
rest 2 min.
|Skill||14 min. EMOM
– 10-15 sec. support position hold on rings (stay hollow) + 5-10 kipping HSPU as able
|Core||5 sets of 20 weighted shoulder taps
– Hold high plank w/ hands and feet on boxes or benchs
– place dip belt w/ 15-25# around waiste
– don't twist!!