Gymnastics Warm up
Flexibility Work
⁃ Pike stretch 2 mins
⁃ Half kneeling split (each side) 2 mins
⁃ Center stretch 1 min
⁃ Hurdler stretch (each side) 1 min
⁃ Frog stretch 3 mins

Leg Swings 2 x 20 each leg
⁃ Side swings
⁃ Forward
⁃ Back

Skill work

Explosive dips
⁃ 3×10
⁃ Slower down, fast/explode up
⁃ Hands come off the box
⁃ Never “lose” your core – stay engaged and tight throughout

Shoulder Taps
⁃ 3×20
⁃ Goal: feet together, hips down, hollow body position. Shoulders directly over hands
⁃ Elevate feet where possible (plates, box, wall)

Wall Walks
⁃ 2 people on the wall at a time
⁃ 3 x 2-3 reps
⁃ Goal: Nose and Toes on wall
⁃ Hollow body position
⁃ Be able to “peek” at your hands

5 rounds for time
12 min cap

20 DB pull throughs (tight plank position)
20 goblet squats

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