General Joint warmup

Wrist Routine

Coordination/Shoulder Prep

A Unified to Separated to Unified Figure 8, Shoulder Led

x 3 minutes

*initiate from the bottom position for both options

C1 Elastic Ring Chin Up

x 5 rep | 30×1

*this is an explosive first pull, bringing the hands into the rings, as far down into the ribs as possible

C2 Elastic Pushup

x 5 reps

• knees supported vr (easier)

Repeat C1|C2 for 5 rounds, rest 90 seconds

D1 Horizontal Muscle Up Transition

x 5 reps | controlled

D2 Barbell Overhead Press

x 6-8 reps

*ribs in, pressing to full scap elevation

Repeat D1|D2 for 4 rounds, rest 90 seconds

E1 QDR Iso Holds

x 15 seconds per side x 4 sets | rest 60

*choose an option that allows for the clairity of the hold

A Running Man - Shadow Box (no arm throws)

x 90 seconds x 3 rounds, rest 60

B1 Standing Single Around The World

x 10- 20 seconds each

*front, side, back

B2 Wall Scorpion Touches

x 6-8 reps per side

Repeat B1-B2 for 3 rounds, no rest

C1 Static Lunge Hold, bottom - long reach of the foot

x 30 seconds per side

C2 Back Hyper

x 8-10

x 1 round, rest 90

D1 Lunge Bounces

x 30 seconds per side

D2 Back Hyper

x 8-10

D1|D2 x 2 sets | rest 60

E Lunge Switch

x 20 reps x 2 sets | rest 60

F1 Lunge Switch Turns

x 20 reps

F2 Horse Stance

x 60 seconds

F1|F2 × 2 sets | rest 60