Weightlifting Strength Re-Test for Progress

Back or Front Squat to 1RM.
5–5–3–3-1–1–1–1–1

Gymnastics Conditioning, Short- Mid-Duration

“Corey”
For Time:
21 – 15 – 9 rep rds,
Burpees
Toes-to-Bar

In-between rounds:
3 – 2 – 1
Rope Climbs

After-Hour Accessory Exercise, Upper & Lower Back Position

Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Good mornings w/ bent knee, 3 sets of 12-15.