Warmup: 

* full shoulder set on band

* horizontal raises to failure

* vertical raises to failure

* 15 Pull Ups

* 30 Dips

* 30 Push Ups

* 15 Reverse Lunges Per Side

* 30 Squats

Static Holds/Core/Positions

* 45 second Straight body hold between mats (stomach up) –https://www.dropbox.com/s/cjbj1xz2ev9inm4/Straight%20body%20hold%20between%20mats.mov?dl=0

* 45 second  Straight body hold between mats (stomach down) or 15 Reverse Hypers –https://www.dropbox.com/s/cjbj1xz2ev9inm4/Straight%20body%20hold%20between%20mats.mov?

* Max Time Wall Handstand – https://www.dropbox.com/s/vaj8nz037yj8kko/Handstand%20Wall.mov?dl=0

* 5 Draw Bridges – https://www.dropbox.com/s/7pis5fnnb65wz0x/D      raw%20Bridges.mov?dl=0

* 30 second Ring Support Hold – https://www.dropbox.com/s/zmlwcdw0hg0jxii/Rings%20Support%20Hold.mov?dl=0

Gymnastics Exercises

* 10 Planch Leans – https://www.dropbox.com/s/fr2x8is0nozo0se/Planch%20Leans.mov?dl=0

* 10 Hanging Leg Lifts – https://www.dropbox.com/s/gyc2t4ixzp3c3na/Legs%20Lifts.mov?dl=0

* 10 Press Slider Assist – https://www.dropbox.com/s/id2yart1vjswg6r/Press%20Drill%20Slider.mov?dl=0

* 10 x Front lever band assist – https://www.dropbox.com/s/drl1x59pcj3uydj/Front%20Lever%20Drill.mov?dl=0

Gymnastics Exercise/Major Muscle Group Combo

* 15 Muscle Up Drills – https://www.dropbox.com/s/yfjqnj1x1k90pwf/Handstand%20Single%20Leg%20Drill.mov?dl=0

Major Muscle Group Exercises

* Single Leg Squats (TRX) or Single Leg Roll Up (15 each leg) –https://www.dropbox.com/s/qdv3ifdcy6la3xn/Single%20Leg%20Roll%20Ups.mov?dl=0

* 15 Lunges (TRX or Weighted or suspended leg back) per leg

* 15 Front Lever Pull Ups on bar or rings (same as horizontal pull-ups) – https://www.dropbox.com/s/h4da9jjtnyyhvjq/Front%20Lever%20Pull%20Ups.mp4?dl=0

Bursts 

* 4 sets of 30 seconds of Box Jumps or band assist squat jumps or squat jumps or lunge jumps – https://www.dropbox.com/s/qxnyhm3qgwna58k/Squats%20with%20Band.mov?dl=0

* 4 sets of treadmill sprints or Sprints with Jog back or band assist sprint in place –https://www.dropbox.com/s/ydykgi22dfqmlbr/File%20Jan%2024%2C%209%2056%2044%20PM.mov?dl=0

Finisher:

Tabata set on bike or elliptical

———————

30 minute sauna with cold plunge

Snowboarding