work up to a heavy set of:
3 Front Squats and 5 Ring Dips/Push ups (5-7 sets total)
15min to work on:
8-10 single leg rom. DL with DB (each side)
10-20sec. L-sit
10-12 3-point DB rows (each side)
8-10 pall off press (each side)
Additional 5-10min activating warm up for the whole group
4 sets of:
5 Front rack Bulg. split squats (each side)
rest 30sec. after each side (go heavy!)
5-7 strict (def.) HSPU / (scale to 3-4 4sec. neg HSPU or to Box HSPU in pike or on knees - no decreased ROM)
rest 60sec.
- good warm up for these movements and do 4 really heavy sets at the same weight -
3 rounds of:
8-10 rom. DL
8-12 stick crunches
12 steps of KB high knee Farmers walk (each side)
1-3 legless rope climbs
90sec. of gymnastics swim