Strength
Dead-stop Shoulder Press 1×2
Heavy 2-rep Dead Stop Shoulder Press
(Build in weight)
Pause at the bottom of each rep, while maintaining tension, before pressing.
*For beginners, 30-40 repetitions in total time is enough.
WOD
12:00 AMRAP
4-8-12-16-20. . .
Single Dumbbell Box Step Ups (22.5/15 kg) (60/50 cm)
10 GHDs (Scale Stick Sit Ups)
Core
4 Sets
8-10 Strict Toes-To-Bar
1 Minutes Plank
*no rest btw sets
GYMNASTICS CLASS
9 EMOM
20 sec. Box Assisted Hollow Hold + 5 Hanging Hollow Rocks
20 sec. Wall Sit Hold + 8 Jump Squats
20 sec. Pike Handstand Around the Box
30 EMOM
40 sec. Max Diamond Push Ups
30 sec. KB Overhead Carry
40 sec. Max Narrow Pull Ups
30 sec. KB Front Rack Carry
40 sec. Max Toes to Bar
30 sec. Superman