Weightlifting:
A. Bench Press – 5×3@80-83% of 1RM
B. 5 x 10 banded scap squeezes
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Gymnastics:
A. Strict hspu – 6/3″ deficit x (-2) x 5 sets ; every 2 min
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Conditioning:
EMOM x 14-20 *depending how athlete is feeling and if they are re doing 18.5.
Minute 1: 20/16 cal bike
Minute 2: 5 box jumps (step down) 30/24 + 7 kipping ring dips (5 if hitting longer. Think full range of motion, top bottom. Get pec expanded and ready)
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BECOMPLETE
1. Banded single leg hamstring curls : 3-4 sets of 10-12 reps
2. Banded hip steps : 30′ each way
3. Db red flies 15 reps x 3-4 sets
4. Crossover symmetry