Warmup: 

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
• 15-30 V-ups – https://www.dropbox.com/s/e7anpt1150e53qn/V%20Ups.mov?dl=0
• 30 Olga Crunches – https://www.dropbox.com/s/re8yp6mz5begocu/Olga%20Crunch.mov?dl=0

Gymnastics Exercises

• Planch Walks with Sliders or paper plates – https://www.dropbox.com/s/teey7l9sav2o2mg/Planch%20Walk.mov?dl=0
• Crab Walks with Sliders or paper plates – https://www.dropbox.com/s/vhstril9bnzvq0g/Crab%20walk.mov?dl=0
• 10 Press First Half Drills – Press Compression slider assist (1 min to end of video) – https://www.dropbox.com/s/1et8bq9nhrr2352/Press%20First%20Half.mov?dl=0
• 10 Press Ball Assist – https://www.dropbox.com/s/bhlwvkmilcaxhra/Press%20Drill%20Ball.mov?dl=0
• 30 Second L Seat Leg Extends (Stay in tuck for as long as needed) –https://www.dropbox.com/s/4g5izfzwy1m3b0y/L%20Sit%20Drills.mov?dl=0

Gymnastics Exercise/Major Muscle Group Combo

• 3 Muscle-up Thera-band Assist – https://www.dropbox.com/s/0qvehpmw4idb93p/Muscle%20Up%20Band%20Assist.mov?dl=0
• OR if already done earlier in day, weighted horizontal pull-ups or other hanging or grip activity like regular pull-ups or neutral grip pull-ups 

Major Muscle Group Exercises MODIFY THIS PART TO INCLUDE COMPLEXES ONLY

CHOOSE ANY 2-3 COMPLEXES FROM THIS SECTION: http://threestormfitness.com/exercise-complex-database/ AND COMPLETE 3-5 SETS WITH FULL RECOVERY BETWEEN EACH

Bursts 

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