WODconnect

4 rounds, 20sec ON, 40sec OFF Workout

GYMNASTIC STRENGTH

4 rounds, 20sec ON, 40sec OFF

1) Ring Support (shoulders in external rotation) video
2) Chin over Bar
3) Hollow Hold video
4) Bottom of OHS (light loading or empty bar or broom stick)

RPE 3+ to 4

Target: perfect form only! Tailor the time if needed.