Gymnastics
Monkey Method
Intermediate Block 1
Week 3 Day 1
BJJ
Omoplata Review
Omoplata from Spider Guard
Pass/Sweep, 4 min on/2 min off, 30 min
Breathing and Bracing
Ring Push Ups
Single Arm KB Row (Hand Supported)
Chop Press
4 sets x 8 reps each
Split Single Arm KB Press
Ring Rows
3 sets x 8 reps each
Quadraped Back Breathing
Side Bridge from Knees
Three Month with Plate
4 sets x 20 sec each
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