3 sets as warm-up:
10 wall balls
:20 rest
:20 row @ moderate effort
:60 rest
10:00 gymnastics practice of choice – pick 1-2 movements and work the basics in small, non-fatigued sets, ideally the same movements/variations you performed over the last 2 weeks
+
10:00 @ 60-70% effort – very easy, focus on quality movement over speed and stick to the tempos:
5/side single-leg DB Romanian deadlift, 3011
5/side single-arm DB Z press (seated on ground)
:20/side single-leg wall sit
+
3 sets – last week of these, enjoy!(?):
:40 max burpees – goal is to find the fastest cycle rate and hope you can hang on…
:20 rest
5:00-10:00 mobility work – coach-led
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