GROUP WARMUP
2 sets –
5 T-spine openers
5 Wall side with foam roller
10 Frog pumps
:20 Frog stretch
5 Goblet squat @ tempo

TRIPHASIC ECCENTRIC
4 sets of 3 Back squat @ 68%
Tempo: 9 seconds down, fast up

4 sets of 3 Strict shoulder press @ 78%
Tempo: fast up, 9 seconds down
www.youtube.com/watch?v=Hqq0_z-BVY0

GYMNASTICS
2 sets of:
4/2 Hand stand push up (Tempo deficit negative only) or on a box
www.youtube.com/watch?v=nQOs5elNBGs

BIKE ERG TRAINING
4 sets of:
For time:
500 meters (damper @ 1)
Rest 2:00 b/t sets
(Goal: hold over 90 to 100 RPM)

MOBILITY
1:00 passive bar hang
:30 each side pigeon stretch
:30 frog stretch
:30 each side twisted cross