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.