Warm-up:

20x Leg swings each leg

10x World’s greatest stretch (5 each side)

10 Downward dog + push-up

10 FS with an empty barbell

1:00 Chin/toes HS hold

Completing the complex below, 5ish minutes to work up to 60% starting with an empty barbell

Weightlifting:

Every 1:15 for 10 rounds:

CJ 80x1x5, 85x1, 90x1x4

Strength:

Based off new TM from last week:

2A) FS: 60x5, 70x3, 80x3, 90x3+

2B) Press: 60x5, 70x3, 80x3, 90x3+

Extra work (time permitting):

3A) 4x15 Dips

3B) 4x10 Strict chin-ups (go weighted if possible)

***

4) Hollow hold with breathing: 4x1:00