WARMUP
2 sets –
:30 bike
5 goblet squats
5 Kettlebell swings
5 external oblique openers

BACK SQUAT
5 sets of 5 (65-80%)

GYMNASTICS DEVELOPMENT
3 sets –
5 Handstand pushups or pushups
:30 handstand hold
10 ring rows
:20 ring hold

MIDLINE
3 sets –
:30 farmers hold
:30 sandbag hold
:30 hollow hold