WARM-UP

3 rounds:
5 Burpee
3-5 Russian Push-Up video
10 Hollow Rock

Thoracic Flow video

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GYMNASTICS CIRCUIT

3-5 rounds for quality, rest as needed

1) 3-5 inch worm lowers with 5 sec. hold video

2) 5-10 “box” hspu with legs elevated (chair, bed, couch, table)

3) 30 sec. hollow hold

4) 5-10 handstand leans video

RPE 3+ to 4

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COOL DOWN

Gymnastics Shoulder Flow video and Perfect Stretch video