Intermediate Programming – April 16, 2018

Prep

• Redeemers [20]
• Aloha Prep Sequence [1]
• Roller Pengs [5]
• Cuban Rotation [8]
• Embrazy Fondas [5]

Reverse Meathook

• Single arm hang [20,60 sec] + Meathook drags [3,5] x 2
• KB sleepers [4×4 sec holds] + Needle lower to RMH (lower to skin) [2,3] x 2-3
• Bent press [4,6] + Partial pull to RMH (3,5) x 2
• Anterior shoulder smash [30 sec] + Caro RMH [2,3] OR Static RMH hold x 2

Levers

• Barbell Roll (Band Assisted) [4,7] + Superman Hold [4×10 sec] x 2
• Isometric backlever hold [70% max effort] + Maxells [5] x 2-10 (not a typo)
• Isometric frontlever hold [70% max effort] + Cuban rotations [5] x 2-10(still not a typo)