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Training Plan for Friday May 11th 2018

take approx 30 min to complete

5 rounds of 8-12 reps of

A1) i) strict hspu
ii) pike push up
iii) push up

A2) i) strict pull up
ii) AHAP ring row

A3) squat to box - highbar

- 5 sets of 4 @1211 - climbing to 8/10

B) 5 min to complete

2-4-6-8...

- wall balls
- burpees

C) 1 round

- 15 slow dislocates - narrow as possible
- 2 min couch stretch per side

Notes:

- goal is 5 sets of 10 in part A) gymnastics skills

- only one attempt per set for gymnastics skills
- tempo is most important for squats in part A3)
- slow and steady out of the gate in B)