WARMUP
2 sets –
:30 bike
10 foam roll wall slides
5 light sandbag squats
:15 frog stretch
5 external oblique openers w/ leg raise
BARBELL
5 sets –
3 pause front squats (3 sec pause at bottom)
STRENGTH/GYMNASTICS WORK:
3 sets –
8 strict toe to bar (knee raises)
5 each leg front foot elevated reverse lunge w KB front rack hold
6 sandbag squats
3 sets –
5 kick to handstand
10 hollow rocks
10 beat swings on bar