Tuck shape hold for 15 seconds Set of 5 drop kips with spot 30 second floor bar cast shape hold High bar walk down and back 5 tap swings Wall handstand hold 30 seconds Cast straddle on, jump off 5 stem rise to cast drills on quad bars Flyaway 2 sets 3 casts in a row Floor bar squat on hold for 15 seconds Set of 3 cast handstands in a row with spot V shape hold toes to bar for 15 seconds 3 kips 10 second chin hold 5 pull ups Back hip circle L shape hold for 15 seconds 5 leg lifts (wall bar) 1 drop kip on your own 30 second bar hang 5 pull up pullovers on low bar 3 glide swings in a row, holding legs up Squat on Front hip circle Tuck shape hold for 15 seconds Set of 5 drop kips with spot 30 second floor bar cast shape hold High bar walk down and back 5 tap swings Wall handstand hold 30 seconds Cast straddle on, jump off 5 stem rise to cast drills on quad bars Flyaway 2 sets 3 casts in a row Floor bar squat on hold for 15 seconds Set of 3 cast handstands in a row with spot V shape hold toes to bar for 15 seconds 3 kips 10 second chin hold 5 pull ups Back hip circle L shape hold for 15 seconds 5 leg lifts (wall bar) 1 drop kip on your own 30 second bar hang 5 pull up pullovers on low bar 3 glide swings in a row, holding legs up Squat on Front hip circle
(Print)
Tuck shape hold for 15 seconds
Set of 5 drop kips with spot
30 second floor bar cast shape hold
High bar walk down and back
5 tap swings
Wall handstand hold 30 seconds
Cast straddle on, jump off
5 stem rise to cast drills on quad bars
Flyaway
2 sets 3 casts in a row
Floor bar squat on hold for 15 seconds
Set of 3 cast handstands in a row with spot
V shape hold toes to bar for 15 seconds
3 kips
10 second chin hold
5 pull ups
Back hip circle
L shape hold for 15 seconds
5 leg lifts (wall bar)
1 drop kip on your own
30 second bar hang
5 pull up pullovers on low bar
3 glide swings in a row, holding legs up
Squat on
Front hip circle
