100615

Stretch / Warm Ups
10 Knee Circles
Piraformis Stretch
8 Trunk Twists Pulse
00:15 Hollow Hold
10 Updog Straight Leg Hip Ext
00:15 Straddle Hold
00:24 Squat + Shoulder Ext *00:24
00:24 Straddle Compression Hold
00:24 Pike Compression Hold

Gymnastics
4 Rounds NFT
1a. 6 V Ups Bent Knee
1b. 00:12 Chin Ups Hold
1c. Jefferson Back Curl #15*00:30,*2 #35*18*2 (feet clise/flat)

Rings
Hinge Row *6*3 (01:00)
Standing Row *10

Assistance :
DB Czeck BOR #15*10

Night:
Snatch 50*2*3
Snatch High Pull 70 *2*3
Power Clean 50*2, 75*2, 85*2