Tuesday 30th August, 2019

Hip Development:

A- 5 x 1:00/ 1:00 pigeon stretch + 20 cossack squats
B- Establish a 3RM Glute Bridge in 8:00.
C- Establish a 2RM Box jump for the day.
D- 'Working'
3 x
3 glute bridges, 85%
1 . 1 box jump, 85%
10 over the bench rebounding hurdles.
Rest as needed.
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Gymnastics Development:

A- 3 x 20sec false grip hold
B- 3 x 3 Chest to Rings w/ flase grip
C- 2 x 5 Ring Transitions, from seated.
D- 3:00 Max reps strict muscle ups
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Gymnastics Work Under Fatigue:

6 rounds for time:
3 heavy deadlifts (aim for 80%)
10 Kipping HSPU
50ft HSW
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Accessories:

Choose a weight which you can complete this as an unbroken complex:
25ft OH DB walk
3 strict press
50ft Front rack DB walk
3 strict press
100ft Farmers walk
3 strict press

Rest as needed to complete 3 rounds UB.

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