Workout of the Day:
2:00x30sec on 30sec Off (rest in OH position) Dumbell Push Press @10lb DB. Rest 1:00 and Repeat
2×10 Front Raise
2×10 Lateral Raise
2×5-10 Strict Pull Up
Then:
5 Supersets
x8-10/Arm KB Bench Press (teeter totter style)
x10 BB Bent Over Row
x6-8 Single Arm Press
Then:
2×10 Cal Sprint on AD
Competition:
15:00 Row or AD
3x:30 L-sit
3x:40 GHD Prone Hold (use weight if possible)
Then:
4x:20 Ring Support + :20 Bottom of Ring Support, Rest 60 Sec
Then:
2x10m Handstand Walk + Finish with Forward Roll
Then:
3×5 Lateral HS Walk
Then:
Practice Ring Transitions or Muscle Ups But Do Not Go to Failure