A. Parallette work:
- Practice your tuck support – active shoulders, elbow pits forward, arms straight. Assist with your feet lightly on the ground if needed. This may also be done on the matador dip bars.
- Practice your tuck swing – Same position as above, but swing slightly forward and backward, keeping the shoulders engaged. This will be easier on higher parallettes.
- Bent arm shoulder stand – Use a spotter for these. Here’s a good video from Gold Medal Bodies, with progressions.
- 3 sets of 3-10 divebomber push-ups (or just the negative portion).
B. For time:
Row 500 m, then:
5 rounds of:
2 laps heavy farmer’s carry (2 DBs or KBs)
2 laps overhead carry (single DB or KB)
Then:
Row 500 m.