Mobilize, then:
Two Sets:
10 Calorie Assault Bike @ medium pace
10 Bird Dogs
10 Dead Bugs
3-5 Dragon Flags
A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-5 – 3 reps @ 80%
Rest as needed
B.
Gymnastic Skills Prep
Two-Three sets, not for time, of:
Double-Under practice x 30-60 seconds
20 Freestanding Handstand Marches
5-10 Toes to Rings
C.
Complete as many rounds and reps as possible in 20 minutes of:
55/40 Calorie Assault Bike
55 Deadlifts (225/155 lbs)
55 Box Jump Overs (24″/20″)
55 Handstand Push-Ups