Nov 16th 2018

Fitness:
A. Clean + Shoulder to OH + BS + Shoulder to OH 2 reps x 4-5 sets- rest as needed
+
5 rounds
15/10 cals AB (AFAP)
15 UB WB
8 DB Burpee Step Overs
rest as needed
+
3 sets
Star Plank on elbow 15-20 sec per side
SA FC 150′

Competition:
Gymnastics Support
A1. Ring Dip + turnout 5 x 5 slow and controlled
A2. STRICT T2b 5 x 5 slow and controlled
B1. SA Ring Row 5 x 3-5 sllow and controlled
B2. STRICT HSPU from a box 5 x 5 slow and controlled
**If you use an abmat please only use 1**
+
EMOM for 15 min
1 min pistol x 5-7 per side
2 min ring pushup x 5 slow and controlled
3 min 30-45 sec HS HOLD (back to wall)
+
3 sets
Sea Lion (very slow)
12 Hollow Rocks
10 sec SA arm hang each side + 20 sec hang both arms