Warm up- play with HANDSTAND holds off wall. Try and bring feet off wall if possible.
1) Single Arm Dumbbell Bench- 5x5. Tempo is 4,1,x,1.
3 Rounds Not For Time
2) Behind the neck strict press- 3x6. Mod load, slow and controlled.
3) Single Leg Bridge off bench- 3x:30 hold at top of bridge. Low to moderate load. Maintain strong position throughout hold.
4) 3x:20-:30 hold at top of extension. Belly tight... avoid hyper extension of back. Low to moderate load.
5) Banded Anti Rotational squats off rack- 3x6... Orange or red bands only. Focus on staying tight and pretty.