Workout of the Day

A. 20RM back squat

B. 1-2-3-4-5-4-3-2-1 strict pull-ups

3x 10 ring rows

5x 8 clapping push-ups feet on 20kg plate

10min emom 8 tuck crunches & 10s hollow position hold

3x 60s pancake stretch

 

There is a lot to get through here and it should be stressed that today is all about quality not quantity, do what you need to do to improve and be mindful of the time.  This is the last week of the 20RM and we will be moving on to a 5×5 progression for the remaining 6 weeks of gymnastics progressions.