70 min
Warm up for 5 min
1.JG PP 1.10.2018
A. Turkish Get-up
10 x 2, 60 s rest between sets. Same weight across. > 6 x 2 x 16 kg
B. Hanging
- Accumulate 60s of pronated passive hang
- Accumulate 60s of pronated active hang
- Accumulate 60s of supinated narrow grip passive hang
C. LYTP
- 3 x 15 reps of each variation (hold small plates in your hands) - 1 kg
D. Supinated lateral dumbbell raises
- 3 x 12 reps (increase weight from last week) - 2 kg
E. Core Conditioning
3 rounds:
- 30s hollow rocks
- 5s transition
- 30s arch rocks
- 60s rest

2.Conditioning
A. 3 sets:
12 KB Front rack box step ups - 2 x 12 kg
15+15 Side plank rotations h
20+20 m One arm Overhead DB Carry (light) - 10 kg
3 min Air runner 75%
Time: 22.00
128/164