012616

Warm Ups
Shrugs, Shrug Circles, Alternating Shrugs
Bent Knee Forward Bend + Elbow Grab + Hip Reach to Ceiling
Eccentric BW Squats (prooer) + Forward Bend+ THEN Concentric

Gymnastics:
3 Rounds
20 Hambstring Curls (no load)
20 BB Str8 Arm Flexion (Face Down + Max Reps)
15 V-Ups
15 Plank +Pinch

2 Rounds
7 Shoulder Finger Walk
15 Ab Mat Sit Ups
15 Bent Knee Glute Activation
Donkey Calf Raise (no load)

Assistancen:
DB Complex
Pec Fly+Side Raise+Bent Side Raise #30*10+10+10