Wednesday, June 19th

Gymnastic Strength A1) Kettlebell Windmills – 3×6/side A2) Wall Facing Handstand Holds 3x30s A3) Max Chin Over Bar Hold Rest 90 seconds

Gymnastic Strength Superset – we’ll be performing the KB windmill to work on our core stability as well as strength during movement, then two static holds for our two most prominent gymnastic movements.

Alt EMOM 20 Minute 1: 50 DU/SU | 45 seconds of DU attempts Minute 2: 20 Dual KB Deadlifts 53/35 | 35/26 | 26/18 Minute 3: 15 TTB | K2E | Knee raise or lying leg raise Minute 4: 10 Strict HSPU | 1-2 mats | Z Press

Workout – the KB weight should be something we can complete unbroken each set. TTB/K2E we should be able to complete in 30-40s, scale down the reps if needed to reach that goal. Strict HSPU or Z-Press should be done in no more than 2-3 quick sets.