Meathook/Reverse Meathook
- Thoracic flow x 2
- Diver bombers [4]
- Bear twist [8]
- Squat twist [8]
- Prone swimmers [4]
- Russian Twist [16,20]+ Seated meathook stretch [3,5] x 2
- Windmills [5,7] + (L-sit) skins [5,7] x 3
- Prone RMH arm lifts [5,9]+ Needle lower to RMH [2,4] x 3
- Side arch holds [3,5 x 10 sec] + Meathook to meathook [10,20] x 2
- Inverse side arch holds [3,5 x 15 sec] + Invert pike to RMH [2,4] x 3
- Twisting partner back extensions [10] + Low MH to MH [6,12] x 2
Conditioning
For time:
Complete 200 hundred jumping lunges.
Each time you break do [3,7] straddle V-ups.
Mobility/rehab
- Teres roll out
- Anterior shoulder smash
- Capsule stretch
- Serratus roll out
- Peanut thoracic
- Aloha one side hang