Open gym – skill sessions – Active recovery
Work on your goals!!
Hand stand Skill
4 sets of hollow hold – 60 secs
Wall walk with 10 sec hold at top x 10 reps
Pull up progression
3 rounds x10 each
Scapular retractions
Kip swings
Ring row
Strict pull ups 5 sets of 5 add weight if needed
Muscle up progression
3 rounds 10 reps each
Ring swings
Hip to rings – use bands or box
Banded strict muscle up
Active recovery
Row – 30 mins Z1 – every 5 mins come of for dynamic mobility
Swim – 10 x 50m rest 2 min per set