Morning: 30 min
1.5 min walk, 1 min run
Avg HR 118

Afternoon: 90 min
1.Jacked gymnastics
A. Shoulder Prehab
LYTP Progressive - Session 1
3 rounds:
- 20 reps Y
- 20 reps T
- 20 reps L
- 20 reps P
- 60s rest

B. Strict HSPU (with Progressions) (1 x max set)
- Option 2: Box Assisted Parallette HSPU (24 inch box) > 4 reps, not deep enough?
- Option 3: Box Assisted HSPU (24 inch box) > 16 reps

C. Strict Toes-to-Bar (1 x max set) > 16 reps

D. Mobility - Back & Shoulder Flexion
2 rounds:
- 60s kneeling thoracic twist hold on each side
- 30-60s passive hang on rings (whatever you can manage unbroken)
- 10 standing pronated shoulder pass-throughs
- 10 standing supinated shoulder pass-throughs
- 30s shoulder flexion pulses with bar
- 60s shoulder flexion hold with bar

2.ATP workout