Gymnastic Program

Foam roll/peanut smash Thoracic/traps/lats 4 minute Tabata assualt bike 20s arms only 10s rest 20s legs only 10s rest 3 rounds 20 PVC pipe dislocations 10 cat cows 5 cobra to child pose 3 sets Shoulder primer (Lay down face on floor, YouTube if unsure) 5 Ws 5 Ts 5 Ys 5 Is 10 tight kip swings (keep active position)

4-5 sets 5 - 7 banded kip swings or body weight kip swings (bigger than tight kip swings) 20s Handstand hold rest 90s between sets

Pull-Up

5 x 5

Z-Press

5 x 5

Gymnastics conditioning E2MOM x 5 5 devils press @ mod>heavy weight 7 kipping pull ups or kip swings (can use band if needed) 9 KB push press @ mod weight

Foam roll 5 minutes Traps/lats/thoracic 3 rounds 5 ball slams 10 deadbugs 3 rounds 7 cobra to child pose 30s banded lat distraction 3 sets 15 band pull aparts 10-20s hanging L-sit/Knee L-sit (Active hang)

4-5 sets 5 - 7 banded kip swings or body weight kip swings (bigger than tight kip swings) 5 - 7 T2B or knee to chest or knees to hip height (work on technique of the T2B kip swing)

Chin-Up

5 x 5

Toes Through Rings

5 x 5

V-Ups

5 x 10

Kipping Pull-Up

5 x 5

Ring Rows

3 x 0:30

Hollow Rock

3 x 0:30

Foam roll 5 minutes Lats/traps/thoracic 3 minute row @ easy>moderate pace 3 rounds 15 wall slides 20s dead hang 3 rounds 7 lying swimmers 10 shoulder taps 5 burpees

Handstand Compression drill

4 x 5

Beat swing + Kip swing

4 x 5

Bent Over Row

5 x 5

DB Bench Press

5 x 5

AMRAP 5 minutes 20m heavy over head DB carry 7 burpees over DBs rest 2 minutes AMRAP 5 minutes 5 - 7 quality kipping pull ups (choose band if needed) 8 calorie row