Friday, May 31st

A. Activation
2 rounds
12 cal row/bike or 200m jog
7 bent over row
7 strict press

B. T-spine mobilization
PNF banded lat stretch
2 sets of 10 reps/arm
– Hold each contraction for 10 seconds
– Hold each stretch for 5-10 seconds

C. Muscle ups warm up
10 hollow body band pulls (band hanging above the athlete, on a pull up bar)
10 arch rocks on floor
10 scap pull on low rings
10 slow turnover assisted (with feet on the ground)
10 banded ring dips