Nov 8th 2018

Fitness:
A1. RDL 4 x 7 @ 31×1
A2. SA Arnold Press w/ band 4 x 7 per side (seated)
rest as needed
+
4 sets
Side plank arch ups 10 per side
2-3 Strict Pullups
3 cone malcolm
+
4 sets
8 BB Row
8 Zottman Curl (seated)
8 Banded Tricep Ext (standing)
+
3 sets on your own (but at the gym)
10 Pushups @ 5010
Bear Crawl (50′ FWD + 50 REV)

Competition:
gymnastics
A1. Ring Dip + turnout 5 x 5 slow and controlled
A2. Strict T2b 5 x 5 slow and controlled
B1. Ring Pullup 5 x 3-5 sllow and controlled
B2. Strict HSPU (Banded) 5 x 5 slow and controlled
+
EMOM for 15 min
1 min Hanging Tuck 30-45 sec (you may add weight)
2 min ring pushup x 5 slow and controlled
3 min 30-45 sec HS HOLD (back to wall)
+
3 sets
3-5 Lsit to pass through
12 Hollow Rocks
10 sec SA arm hang each side + 20 sec hang both arms