Jini leading the way with her Front Squats.
Gymnastics Skill Practice:
Handstand Push Up (Progressions) – 15 minutes
– Hollow Holds (lying on floor): 20-30 seconds
– Handstand Weight Transfers: 20 reps
– KB Shoulder Press: 10 reps (moderate load)
4 Ring Dips
12 Kettlebell Swings, 32kg/24kg
*Repeat for a total of four cycles, resting one minute between cycles.
– Ring Dip: The press out of the second muscle-up does not count as the first ring dip.
– Score continuously, i.e. begin each new cycle where you left the previous one.