GYMNASTIC CONDITIONING

3-5 rounds, rest 30-60sec between movements

1) 10sec Chin over Bar Hold + 3-8 Strict Pull-Up
2) 10sec Handstand Hold + 3-8 Strict HSPU
3) 10sec Bottom of the Squat + 3-8 Pistol Squat (alternate legs)
4) 10sec Hollow Hold + 10 Hollow Rock

RPE 3+ to 4

Tailoring Options:

Decrease the time in static phase

Strict Pull-Up→ Kipping Pull-Up or Jumping Pull-Up
Strict HSPU→ Kipping HSPU or HSPU on a Box
Pistol Squat→ check Pistol Squat variations from gym library