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Accessory Work 9.19 -9.25

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Day 1:
10 sets:
3-5 Beat Swing reps –https://youtu.be/ROAG65LbCio
rest as needed bt sets, keep feet together – hollow body positioning

3 sets:
Strict Pull-Ups x 8-10 reps @ 3111 tempo
rest 2 minutes
3 seconds down from top of pull-up
1 second in deadhang
1 second to pull-up
1 second pause chin over bar

EMOM x 5
8-12 Perfect Push-Ups (add deficit to scale up if needed)

Reverse Tabata:
Hollow Rock Hold
*10 seconds on 20 seconds off x 8 sets*

300m Sandbag Carry AHAP (2-3 breaks allowed)

Day 2:
3 sets:
1 minute Double Unders
1 minute Barefoot Air Squats (make sure feet are completey flat)
1 minute rest

3 sets:
Sandbag Bearhug Front Rack Step-Ups
3 x 12 steps (6/leg) rest 1 minute bt sides

Banded Hamstring Curls
4 sets:
10-12 reps rest 1 minute

Suitcase Carry x 300m L arm
Suitcaise Carry x 300m R arm

Accumulate 5 minutes in Bottom of Squat
*every minute accumulate 2-3 SLOW thoracic rotations*