130 min

WU for 25 min

1.Jacked gymnastics
A. Shoulder Prehab
Gymnastics Swimming (5 x 1 unbroken round, rest as needed)

B. Strength Endurance
B1. Strict Pull-up (1 x max set)
Result: 16 reps :)
B2. Strict Ring Dips (1 x max set)
Result: 13 reps :) (elbow extended but not rotated)

2.ATP workout

3.Strength
3 rounds:
- Hamstring machine 8 x 7.5 8 x 10 8 x 10 kg
- Hip extension 3 x 10 reps
- Monster walks 3 x 15 + 15 reps