10 min AB @ 300 watts, steady+
12 min easy movement
Free standing HS holds
Tripod headstand into forward roll x 5
Skin the cats on rings
1-arm KB high windmills
+
10 min AB @ 300 watts, steady
+
12 min easy movement
Calf raise eccentrics x 6-8/side
90/90 shin box switches x 4/side
GHD side bends x 5/side
Sandbag half moons from straight leg seated x 4/direction
+
10 min AB @ 300 watts, steady
+
12 min easy movement
5 sec/side active scap hang from pullup bar (use foot on upright to resist rotating, try to keep ear by bicep, scap locked down)
3/direction/side mini band wall clocks (https://www.instagram.com/p/BWTOZSShTLH/)
Ring fall throughs from tall kneeling x 5 slow reps
archer pushups x 3/side, controlled movement
today was a grind on the bike. All gymnastics pieces felt better this week. Wall clocks were awesome. Single arm hangs felt better than I expected,