Gymnastics Prep

3 sets
1 HS kick up
2 strict HSPU
15-20 HS hold (shifting weight from hand to hand)
rest 60 secs

HS walk fatigue + Cyclical

5 sets
20/15 cal AAB @ high intensity
50' HS walk
rest 2 min

Sport Practice

"Cliffhanger"
9-15-21
Hang DB Clean and Jerk @35/50
T2B
*25 DU after each and every movement

Aerobic Power (30/30)

32min EMOM @ 80-85% sustained effort
1 - row cals
2- BBJO 24/20
3 - KB Swings @70#
4 - wall balls 20/14

* the goal is to work 30 secs on 30 secs off throughout. hit a number in the First round in 30 sec (80-85% effort) and try to hit the same number or reps of cals for all 8 rounds.

Bulletproof Shoulders 

3 sets
10 pendlay rows
10 DB arnold press
10 seated DB external rotations