21 KBS (53/35)
15 Cals on anything (or 200m Run)
9 TTB (or hanging knee raise)
Banded Lat Pulldown
Banded Tricep Pressdown
Triplet focused on building work capacity. Athletes should focus on consistent effort and pushing for unbroken sets at the weightlifting and gymnastic movements.
Scaling: adjust load but keep Rep scheme same. If knee to elbow is too challenging, try reverse crunch on the floor.
Foam roll, lax ball, SMR