Part 1:

Back Squat

5RM

4 x 5 @90% of 5RM

(2-3mins rest between sets at 90%)

Part 2:

20-15-10-5

Back Squats 135/95

GHD Sit Up

RX+: From the ground

 

Gymnastics:

Tuck-Up:

4 x 9

Associated Mobility: Stiff Leg Windmill

4 x 5

Arch-Body Hold:

3 x 30sec

Associated Mobility: Standing Hip Circles

3 x 10