Ma 21.12

Pre-workout accessory scap. control work

a) Skill 20min

• Kipping PU/Butterfly

b)  15 x EMOM

1. Nordic hamstring curls
2. Push press @ single DB/KB, 15s R / 15s L
3. Bent over row @ single DB/KB, 15s R / 15s L
4. DU
5. T2B

30s on / 30s off

After workout:

Core exercise accessory

9 x EMOM, 40s work / 20s off

1. Ab crunches
2. Up/down plank
3. Back extensions