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/Hip Flow
2) 3-5 False Grip Walk-Ins with 3sec hold
3) 5-20sec Bridge Hold
4) 10m Dragon Squat
5) 30-45sec Shoulder Stretch with a box. You can do this dynamic as well.
6) Scapula Camshafts