Session 1

Warm up

Shoulder mobility

Hollow and arch holds

Bar muscle up practice and progressions

Straight arm pull downs ( band assisted ) 3 x 3-5

Kipping swings towel drill 3 x 3- 5

Chest to bar/ belly to bar pull ups 3 x 3-5

Jumping BMU 3 x 3-5

Banded BMU 3 x 3-5

BMU attempts

Accessory 

4RNFT:

20 sec ring support hold

10- 15 plate pullover 

8 Russian dips

8 dragon flags

Session 2

Warm up

5  mins Shoulder / wrist mobility

Freestanding handstand hold practice

Coach led practice 10- 15 mins

Gymnastic strength

EMOM 20

1. 5- 10 Strict T2B
2. 5- 10 T2B
3. 10 – 15 Ring Rows
4. 50 sec Plank hold

Giant set

3 sets:

20 – 30 secs Ring support hold

20 – 30 secs Ring dip hold

15- 20 Press ups

Rest as needed between sets