Warm up
3 sets.
8/side Quadruped T-spine rotations.

8 Table tops.

5 Inch worm w/t push up.

Gymnastics. Week 6 (Compare to week 4).
3-4 sets 5 Strict handstand push up (Add deficit if possible).
Scale: ROM. Negatives. Pike off box.
Rest 2.30min b/t sets.

Conditioning.
4 sets.
1. 45sec Cal.
Rest 15sec.
2. 45sec Odd object Bear hug hold (Heavy). Use D-ball/KB/DB

Rest 15sec.
3. 45sec Cal.
Rest 15sec.
4. 20sec Hollow hold + 20sec Arch hold.


5. Rest 60sec.