Day 2

Morning: 75 min
A. Butterfly pull up progressions
B. Bar muscle up progressions

Afternoon: 75 min
A. Warm up & foundational development - 3 rounds:
- 20 LYTP
- 5 TGU/arm
- 10 + 10 weighted shoulder dislocates
- 10 jefferson curl
- 45 s. ring support hold

B. Strict HSPU lactate/local interference
- 2 x (30 s. max strict HSPU on box, 60 s. press w/stick)
- 4 x (30 s. max push ups, 60 s. french press w/stick)

C. Core conditioning, 2 rounds:
- Planche sequence x 60 sec
- Hollow rock x 20
- Superman x 20
- 20 pike compressions
- 40 supine heel touches

D. Mobility tests