120 min

1.Skill: HSW practice for 25 min

2.Jacked gymnastics + HSPU work
A. 3 x 3-6 sec isometric hold 1-5 cm from ground
B. Kipping HSPU @ 20 kg plates + abmat, r. 90 sec bs.
5 x 5 reps
C. Single Arm Dumbell Press (3 x 10 on each arm, same weight across)
3 x 20 lbs

D. Foundational Development
3 rounds:
- 5 barbell Turkish get-ups on each arm (try to get these unbroken before switching arms) > 5 kg barbell
- 12 supinated lateral dumbbell shoulder raises
3 x 1.25 kg
- 10 pronated weighted shoulder dislocates
1.25 1.25 2.5 kg
- 10 supinated weighted shoulder dislocates
3 x 1.25 kg

3.Core / back rehab
A. 3 sets of:
A1. Single leg DL w/DB
15/s x 40 lbs
A2. 25 sec hollow hold into 15 hollow rock

B. 2 sets of:
B1. Leg raises x 20 reps
B2. windshield wipers at ground x 20 reps

4.Thoracic flow