Warm-Up:

10 minute – Coaches Choice

Strength/Skill:

Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – example:

Pistol Progressions x 4-6 reps each leg

Handstand Holds or Walks (freestanding or supported) x 60-90 seconds,

L-Sits or V-Sits x 30-60 seconds

Conditioning:

20 minute AMRAP of:

“Cindy”

5 Pull-Ups, 
10 Push-Ups, 
15 Air Squats

– OR –

“Mary”

5 Handstand Push-Ups,10 Pistols (alternating legs),
15 Pull-Ups