A- 2 x 1:00 couch stretch, 2 x 1:00 Lateral Hip Stretch.
B- In 8mins:
Establish a heavy 10 reps (5/5) Reverse Lunge for the day.
Establish a max for: 1 seated box jump + 1 box jump w/ 2 sec pause in the dip.
3 depth jumps + Broad Jump (for max distance)
10 Reverse Lunges, 85% above.
8 Banded Russian KB Swings, 16 + Band.
Rest as needed.
A- 2 x 3 Small Range Bar Beat swing.
B- 2 x 3 Larnge range beat swing + Scap Pull
C- 4 x 1 Hips to Bar
D- EMOM 6: (x) Reps of Bar Muscle Ups
*Choose a rep range which you can stay unbroken on for the 6 mins.
Gymnastics Under Fatigue:
1 x Ring Dips
18 burpees over the bar
2 Cleans + 2 Front Squats, 80%
75% of max set of ring dips
*This for both sections is an unbroken set, with the focus on movement and movement quality. If we start to break down over the 6 sets. Lets drop to 40%, then 25% etc.
3 x 8 Seated Z Press, as heavy as possible.