150 min
1.JG PP 17.8.2018
A. Warm up
3 sets of:
- 20 box assisted butterfly pull-ups
- 10 winging pull-ups
- 20 palm push-ups
- 45s wall assisted handstand hold

B. Own skill
A. HSW practice for 15 min
B. Butterfly pull up practice for 20 min

C. Push / Pull Capacity
2 rounds:
- 60s max box assisted strict HSPU - 24" box, 18+14 = 32 reps
- 30s hollow hold
- 30s arch hold
- 60s max butterfly pull-ups - 13+10 = 23 reps
- 30s hollow hold
- 30s arch hold

D. TTB Capacity
4 rounds:
- 30s max TTB - 11+5+6+4 = 26 reps
- 90s recovery pace supine knees to chest

E. Mobility
3 sets of:
- 60s floor assisted German hang
- 30s of crab extensions
- 60s elevated bent arm shoulder extension
- 60s supine shoulder extension

2.Strength
A. Back squat 4x5 @ 30X1 Tempo - not done

B. Every 4 minutes for 3 rounds:
10 Push press @ 65-70% of 1RM > shoulder press

C. 3 rounds:
10m slider walk
5+5 quadruped shoulder CARs
5+5 Lateral box step ups

3.Aerobic work
A. E4MOM24:
15 air squat + easy row for rest of the time