GROUP WARMUP
2 sets –
:30 airbike
5 plate squats
5 T-spine openers
5 beat swings
:15 bench t-spine and lat stretch 

LEG STRENGTH
4 sets –
3 front squats + 6 back squats @65%

GYMNASTIC/CORE DEVELOPMENT
3 sets:
1 high amplitude arch to hollow/TTB + 3 toe-to-bar or knee raise
6 plank pike-ups on sliders https://youtu.be/CG-qljrMNS4
5 abwheel rollouts

AIRBIKE OUTPUT TRAINING
2 sets:
:30 @70%
:20 @80%
:10 @90%