150 min

1.Own skill
A. HSW practice for 20 min
- 8 x 2 m walks
B. RMU practice for 50 min
- Ring swings 3 x 5
- Hips to rings 10 x 1
- Box assisted turn 5 x 5

2.JG PP 24.8.2018
A. Warmup
3 sets:
- 20 palm push-ups
- 20 extensor push-ups
B. Handstand
Accumulate 3 minutes of lateral wall assisted handstand hold
C. HSPU
Accumulate 30 strict HSPU - abmat + 5 kg plate, 30 x 1 reps

3.JG PP 25.8.2018
A. Push / Pull Strength & Conditioning
3 rounds > 2 rounds
- 5 weighted ring dips - 5 5 kg
- 10 Bulgarian dips - feet on box
- 10 strict ring dips
- 20 push-ups
- Rest 2 minutes
- 5 weighted chin-ups - 10 10 kg
- 10 wide grip pull-ups
- 10 strict pull-ups
- 20 ring rows
- Rest 3-5 minutes or until fully recovered.