Week 9
Day 1
3 sets of:
- 5-10 tap swings on rings
- 1-3 chin up pull over on bar
3 sets of:
- 5-10 parallette handstand push up
- 25 V up
- 20 jumping lunges
Day 2
10 x grip complex
3 Sets of:
- 10-15s wrist support
- 5-10 ankle stretch
- 10 bridge up
Day 3
10 x 1 pull over/back roll on rings
*Use a band if necessary
5 sets of:
- 10-20ft handstand walk forward
- 10 leg raise piked
- 20 superman rock
Day 4
3 sets of:
- 1:00 left split
- 1:00 right split
- 1:00 middle split
Day 5
Roll variations:
- forward roll
- back roll
- handstand forward roll
- back extension roll
3 sets of:
- 10-15 feet elevated push up
- 10-15 supine ring row
- 10 candlestick to jump
Click on the number below that corresponds to the week of training you're in.
