W2D4

Gymnastic/Skill:

Handstand
Turkish Getup – 5 per arm, slow and controlled

4×12-15 Ring Pushups
3×5 Weighted Chins

Midline Stability:

Ab Wheel Rollouts 3×10
(Planks if no ab wheel)

Do a couple hours before or after StrengthWOD

Strength:

Swing ā€“ 10×15 – rest as needed between rounds. Focus on technique, tension, and maximum bell speed.

Metcon:

none

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