Skillday

Work your Gymnastic weakness for 20min.

You can work only for one movement or take couple. Concentrate on the movement, not volume.

Practise Jefferson Curls. Do 1-4 sets with 2-5 reps. Begin your journey with Jefferson curls with an empty barbell or broom stick. Quality comes before loading!

3-5 rounds for qualty, rest as needed, scale if needed. Check the videos.

1) Thoracic Flow/Squat Flow/Hip Flow/Ankle Flow pick your weapon
2) 10-20sec Flutter Kicks
3) 4) 5+5 Single Arm DB/KB OHS or 5+5 DB/KB Squat Snatch
5) 3-5 False Grip Walk-Ins
6) 5-10 Alternating Pistol Squat, use loading if you can