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