130 min

1.Skill
A. BMU practice for 45 min
- Progressions
- BMU 12 x 1 reps

2.Jacked gymnastics
A. 3 rounds: > 2 rounds
- 15 reps of each LYTP variation, pause for a second at the top of each rep
- 6 Turkish Get-ups on each arm - go as heavy as you can but sets MUST be unbroken / 8 kg

B. 4 rounds: > 3 rounds
- 20s straight arm plank hold
- 20s unilateral plank (same but take your right hand off the floor and hold)
- 20s unilateral plank (same but take your left hand off the floor and hold)
- 20s contralateral plank (same but take your right hand and left foot off the floor and hold)
- 20s contralateral plank (same but take your left hand and right foot off the floor and hold)

3.ATP workout