2/18
Gymnastics warmup and skill progression
Elevated band pull aparts, sets of 8-10 with constant downward tension – https://www.instagram.com/p/BVnGBP3nyrg/
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Thick grip banded high rows sets of 15-20 – https://www.instagram.com/p/BNKKfnhBXrc/
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Active hollow body hold banded pulldowns and banded Y’s x 12/position x 2 sets, rest as needed (https://www.instagram.com/p/BSB6zCnhNmW/?hl=en)

Hard to keep small of back on floor.
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Active arch/hollow hangs x 6 iterations x 5 sets, rest as needed (https://www.instagram.com/p/Bj-ibFuHVXC/)

Same as 2 one down. This was tough. Felt some popping and stretching in shoulder. . Not sure if it was right video.
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Sliding glide kip skill work x 5-6 min (https://www.instagram.com/p/BTWfJa2BvBw/)
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My sliders don’t freaking slide on the floor. I have no turf is there an alternative.???

15-20 min Kipping Pull-Up/Tech Work:
3-4 sets:
Hollow/Arch Drill Against Box: 5-7 reps, strong focus on lat engagement and core control (https://www.instagram.com/p/BromScmjDLe/)

Same video as two above.

Pause Kipping Pull-Ups: 3-5 reps – pulling & holding chest as close to bar as possible (https://www.instagram.com/p/BntToFHDdV4/)
Rest 1 min b/t each

Holy crap. Talk about weak. I could barely hold myself up to the bar. Like WTF.
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2 for 1 Kipping CTB Pull-Up Drill: AMRAP until you lose form/control x 3-5 sets; rest as needed (https://www.instagram.com/p/BtevmLUAjPI/)

I lost good hollow arch after about 4 set. Of 4
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EMOM x 12
Min 1 – 40 sec row @ 1200-1300 cal/hr
Min 2 – 50ft HS walk
Min 3 – 15 toes to bar
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Fell off on TTB got to 8/7 on the end. Missed last HSW by 4 feet.

This was fast. Bjo and DB BSO
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For time
200ft plank walk with feet on sliders