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