Hamstring
Arm bar
Bretzzel
rev brettzell
Hip flexor quad stuff
Deck squat 7
2 rounds
Lateral lunge 7/7 / Cossack7/7
Yoga pushup 5/ 1 leg yoga pushup3/ other side 3
2 rounds of that continuous
24kg Bent press 3x1/1
32kg Military press/pullup ladder
3x123
16kg piston for 5 at the top of each rung.
24kg snatch 3x10/10
Bent press is becoming second nature and if you do it Nepodal style with the squat you will regain the movement you had as a child. Maybe I will post a video. Also pull-ups felt unbelievably strong although I didnt do many or with weight. Also recommend looking into the deck squat and cossaack. Good stuff.
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