AM: running not done

PM: 135 min
Warm up 15 min
1. HSW
- 18 m.

2.MU
False grip low amplitude ring swings
- Accumulate 80 reps
Bottom of ring dip swings
- Accumulate 70 reps in sets of 7-10
Ring support swings
- Accumulate 60 reps in sets of 8-10
Front swing pull back
- Accumulate 50 reps in sets of 6-10
High amp ring swings with hollow pull to chest
- Accumulate 40 reps > 10 reps

3.Shoulder press
A.5 RM

B. 5x3 @ 5 RM weight

4.Core work
A. 3 sets:
Single leg Toes to bar x 8-14 - 10 10 10
GHD Back extensions + Hold x 15 + Tough effort hold - 50 45 40 s.