052818

4 Rounds

00:30 Hanging Scaption or Hanging Scap hold (last 2 Rounds)

00:30 KB Single Foot Touch L

00:30 Scaled Straddle Planche Plank (tip toe or ankle crushed)

00:30 KB Single Foot Touch R

8 Min EMOM "Forearm Articulation"

1-4th Min

5 "Unilateral KB Twisting Z Press" 20Kg

(hand closed/ wrist Ext)

5-8 TRX Twisted Row

After Party

2 Rounds

10 10kg DB Curls

10 10kg Arnold Press

20 Donkey Calf Raise

052218

Ankle Opener

Roll Calves and Back

Straddle Stretch

Front Squat #65*3,135*3*3

(tons of Shoulder /Wrist Opening between sets + Rt wrist discomfort during sets)

Squat 135*3, 185*3, 225*3, 275*1*5

One Foot MB Tag (barefoot) Biggie*10*4

Wobble Board Surf (bare) 00:24*4

Neck Bridge and Track Work *6*5

Backspin Kick *15 (both sides...)

052118

Arm Circles

Passive Hanging Shoulder Opener (Rock)

Squat Stretch

Piked HS 00:24

Twisted Lat Stretch (see roof)

4 Rounds

5 Piked HSPU

00:24 Twisted Lat Stretch

Pull Ups (ROM impaired) *5, 4, 3, 2, 1

Hang Power Snatch #95*3*4

3 Rounds

5 Light BB Side Snatch or Standing BB Twist

5 #25 Standing MB Thoracic Articulation Toolbox

Uneven + Multiplaner Hindu Push Ups *5*4

Twisting Single Arm Cable Pulldown 45-50*6*3

Pyraformis Stretch

Standing Hambstring Stretch

051918

Wide Leg Headstand to Shoulder Drop

Stab to Shoulder Drop (Push up out of Stab)

"West Coast Roll" (kick + head down)

Med Ball Neck Bridge

Med Ball thoracic Rotation (stand...)

Floor Track Neck Bridge (head lead)

Head Stand to Stab (Eccentric)

050719

Fasted Training on a red eye from Gotham

Runner's Stretch & Ankle Opener x2

3 Rounds

8 Breaths Supported RVS Bridge

Hip Stretch

3 Rounds

8 Breaths Supported Bridge

Hip Stretch

6 Rounds

8 Breaths Stab Hold

6 #20 KB Contralateral Front Rack Step Up

(total 18 reps on each side)

Rack Jerk + Front Squat #115*3+3*3

Hang Power Snatch 115 *3*3

Delay feeding 45 min

Coffee and Cacao from Liquiteris

050719

30 Min Fasted Cardio

Recumbent L3 (1 BK)

3 Rounds

25 16kg KB Swing

20 Curl Ups

15 Push Ups

Standing Pec Stretch

DB Side Bends #60*10, 70*10, 75*10

45+ minutes total