GPP

w/u

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WARM UP:

Super Set:

3x5 Airplane to Half Moon w/ pause in each position

3x10 Headcutter

3x10 Lateral Box Step Over

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FOCUS:

Work to Heavy Triple (3 reps)

3x1 @ 90%-heavy

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ACCESSORY:

Super Set:

3x15 Good Morning

3x15 Single Arm Row

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CORE:

4x 30/30 Hollow Hold + Alt Scissor Lifts

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COOLDOWN:

100x banded PVC RDLs

(Band pulls away from body)