
 PC: Oscar Bravo
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Some good gymnastics skill work today.Â
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Focus on quality of movement and technique, not work just for work.
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Finish up the day with some solid strength and control work.Â
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Happy Hump Day!
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TRAINING WEDNESDAY
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WARMUP
Rotating EMOM 30/30 x3 rounds
Kb Swings
Hollow rock holds
Pushup with T Rotation
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SKILL
Alternate Every 2mins x 5 rounds each
Handtstand Pushup progression x 3-8 reps
Toes to Bar progression 5-10 reps
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STRENGTH CASHOUT
Rotation x 4-5 rounds:
Bench Press 6-8 reps
Ring Rows (hard) 6-8 reps
Single leg KB Deadlifts x 6-8/side
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