Thursday 07/02/26

Warm-Up

2 Rounds

• 250m Row

• 10 PVC Pass Throughs

• 10 Band Pull-Aparts

• 10 Scap Push-Ups

• 20-second Superman Hold

Shoulder Activation

2 Rounds

• 10 PVC Overhead Squats

• 10 Shoulder Taps from Plank

• 5 Inchworms

Strength

Overhead Press + Hold Complex

5 Sets

• 5 Strict Press

• Immediately into a 20-second Overhead Hold

Build weight each set while maintaining excellent position.

Rest: 90–120 seconds

Overhead Hold Standards

• Ribs down

• Active shoulders

• Elbows locked

• Feet rooted into the floor

Gymnastics Progression

Accessory

Beginner

3 Rounds

• 20-Plank Hold

• 6 Box Pike Shoulder Taps

• 10 Ring Rows

Or 

Intermediate

3 Rounds

• 20-second Wall-Facing Handstand Hold

• 8 HD Push Up

• 6 Box Handstand Push-Up Negatives

Workout

15-Minute AMRAP

• 10 goblet squats

• 10 Chin ups

• 12 V-UP

• 14/12 Calorie Row

Every 3 minutes:

7 burpees

Resume where you left off after burps

Core Finisher

3 Rounds

• 15 V-Ups

• 20 Russian Twists

• 30-second Hollow Hold

• 20-second Superman Hold