Warm Up
3 sets
8 yoga push ups
10 scap push ups
8 each side plank rotations



Core Set
https://www.instagram.com/p/B_7YJCHAtpM/
CORE/LATS COMPLEX:⁠
3 rounds (rest about 90sec between sets)⁠
**you can use any weight/small plates just be sure your palms face ceiling during complex so you use lats.⁠
⁠
A ladder:⁠
2 scissors⁠
2 straight arm bar raises⁠
4 scissors⁠
4 straight arm bar raises⁠
6 scissors⁠
6 straight arm bar raises⁠
⁠
🔑FOCUS ON:⁠
•Making sure the rib does not flair open when the barbell goes back!⁠
•Arms stay straight⁠
•Eyes gaze over toes (not ceiling bc that will open rib).⁠

Strength:
2 sets
A.  Tall kneeling Filly press x 8-10/arm @ 2111   https://youtu.be/YQF_-KJFMIo
B.  Split stance DB Romanian deadlifts x 6-8/leg @ 3110   https://youtu.be/LBzxZCUZrNA
C.  close grip parallette tricep push up x 8-10 @ 3011  https://youtu.be/Q3SAtRaXcxQ




sprints + core

WOD
"Holy Abs Batman"

4 rounds
Run 200m
12 TTB or KB knee raise drill
15 tuck ups
Run 200m
Rest 2:00