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