Warm-Up.
Hip & Ankle CARs x 60 seconds per side
Couch Stretch x 60-90 seconds per side
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Skydivers + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Then…
Take 10-12 minutes to practice a gymnastics skill of your choice.
A.
Three sets of:
Back Squat x 6 reps @ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
B.
Three rounds for time of:
12 Strict Pull-Ups
24 Wall Ball Shots
36 Mountain Climbers
(count one rep each leg switch)
Time Cap = 15:00