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Accessory Work 12.12 – 12.18

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Day 1:
EMOM x 10
5-6 UB Pull-Ups (scale up to C2B if possible)

Barbell Side Bends x 60 reps (30/side) – https://youtu.be/F_9UT6oVRo4

3 sets:
20 Neutral Grip DB Bench Press
rest 90 seconds
*keep traps relaxed and shoulders on bench*

3 sets:
1 minute Passive Hang from Rings
1 minute Bottom Squat Hold

Day 2:
EMOM x 10
5 Strict HSPU (if these are super fast add 20 DUs as well)

3 sets:
15-20 Hip Extensions SLOW
rest 2 minutes

3 sets:
Single Arm BB Deadlift x 3 reps/arm (controlled) rest 1:30
Bent Over Supinated Grip BB Row x 6-8 reps rest 1:30

3 sets:
Crab Walk Hold Position x :20
Back Bridge Hold x :15
Squatting Thoracic Rotation x 10 (5/side)