12.15.2023

then TTB skill work
A. 3 sets of 15 seconds hollow hold + 15 seconds arch hold
B. 30 x banded lat pull downs- wide grip but not holding the band- place the hands
C. 10 hollow/arch swings
D. 15 seated legs together raises
 
 
 
Strength
A.  Strict Press  5 sets of 3 reps @70-75% 
then
6:00 EMOM
strict pull ups  4-2-1-4-2-1
first min is 4 reps, second min is 2 reps...
 
Test Set Friday
For Time
Buy In: 24 HSPU
3 rounds
24 wall balls 20/14
12 devil's press 50/35s  35/20s