Gymnastic warmup -
- shake out
- shoulder rom
- elbow circles
- wrist circles
- pump
- lizard
- active hip flexion - pike x 10" x 5, straddle x 10" x 5
- butterfly
- arm bar
Headstand - 2 x 20"
Handstand - 4 x comfortable holds
Frog Stand - 3 x comfortable hold
Planche Pushup - 5x
Skin the cat x 5
Back Lever - full, 1/2 right, 1/2 left, straddle, straddle
Front Lever - full (cycle legs), 1/2 right, 1/2 left, straddle
Box Pistol - 15# x 3 x 3
Hollow Body - 3x to 80% fatigue
Dead Bug - 15# KB overhead 10x
Hip flexor stretch/G. Bridges
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