All levels
15 minutes:
Gymnastics skill work
Fitness:
3 sets Ring rows x 10 reps tempo=32X1
3 sets DB lateral raise x 6-8 reps tempo=3112
3 sets Kneeling roll out x 6 tempo=3212
Rest 30-45 seconds between each set
Performance:
3 sets L support on pull up bar x 10-20 seconds
3 sets 1/2 wall climb to support x 20 seconds
3 sets False grip ring rows x 6
Rest 30-45 seconds between each set
Sport:
3 x 1 legless rope climb
3 x 3 L pull ups
3 x 2 Ring support to negative false grip
Rest 30-45 seconds between each set
All levels
Push press
3-3-3-3-3
