Friday, August 27th

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Conditioning: *Fran Re-test* – 4/9/21 : 21-15-9 Thrusters 95/65 Pull Ups

Gymnastic Strength: Gymnastic Accessory: 3 Giant Sets A1) Front Delt Plate Raise 3×8 A2) DB Z Press – 3×8 A3) Weighted Hollow Hold 3xmax

Retesting Fran today which was done on 4/9/21

Gymnastic Accessory is done after Fran- ensure brace stays for the front delt raise and do not roll your shoulders out to get there. Z Press should be heavy but manageable. Weighted Hollow Hold, use a light WB between feet and a plate held directly overhead with shoulder blades clear from the ground.