group warm up- ski 15 cals 30m bear crawl 20 scorpions 30s hollow hold strength :- mad cow week 9 pressing accessory 1 3 rounds of 12 strict pull ups (banded harder setting then normal) (3x 8 second negatives) (3 ring rows with a pause) 12 ring dips (banded dips) (seated z press) accessory 2 3 rounds of 12 single arm ring rows 12 philly press accessory 3 gym up and back gun walk max tricep press ups
