Specific Warm Up

Rest between sets:Minimal
Intensity: Light

Demo	Exercise	Reps/Sets	How to/Cues
	Banded Planche on Back - Reps 1x12		Depress your shoulders to create a mechanical advantage during your planches. Lock your elbows fully and turn the pit of your elbows about 45 degrees towards the front. Keep your entire body engaged and your neck in a neutral position.
	Banded Planche on Back 1x10sec		Depress your shoulders to create a mechanical advantage during your planches. Lock your elbows fully and turn the pit of your elbows about 45 degrees towards the front. Keep your entire body engaged and your neck in a neutral position.
	Banded Planche Lean 1x8		Protract and depress your scapula to be able to fight gravity, protect yourself from injuries and to use your shoulders to their fullest potential. Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists. Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.
	Pike Planche Lean - Hold 2x6sec		Measure the distance of your hands to the wall and place your head close to the wall as you lean forward. Keep your head in the same distance to the wall throughout the entire hold to assure consistent pressure on your shoulders. Lock your elbows fully. This is a straight arm drill! Rotate the pits of your elbows about 45 degrees towards the front. Externally rotate your hands to ease the pressure on your wrists. Keep your lower back straight and place your hips in a slight posterior pelvic tilt. Engage your core and glutes and align your hips with your feet and shoulders.

EMOM – 6min

Perform 1 set of the following exercises at the top of every minute. Use the remaining time of each minute to rest before the next round.

Finisher

Rest Between Sets: as little as possible
Intensity: Elevated

FINISH WORKOUT