WARMUP (10)
3 Rounds
Jefferson Curls x3
The Box Rock Drill x 3 (5" Sec Pause in Open Shoulder Position)
Hollow Rock Lifts x 3
Jefferson Curls x3
The Box Rock Drill x 3 (5" Sec Pause in Open Shoulder Position)
Hollow Rock Lifts x 3
GYMNASTICS (30)
2 Sets
A1. 3 Russian Push-Ups
A2. 3 Ring Press Downs
3 Sets
B1. 3 Parellete + 3 Bench + 3 Box Dips
B2. 3 Toe-Nail Push-ups (w/10 Second Pause at Top)
3 Sets
A1. 3 Russian Push-Ups
A2. 3 Ring Press Downs
3 Sets
B1. 3 Parellete + 3 Bench + 3 Box Dips
B2. 3 Toe-Nail Push-ups (w/10 Second Pause at Top)
3 Sets
C1. 5 Dips 1315
C2. 5 Ring Pull-ups 1315
C2. 5 Ring Pull-ups 1315
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