Carl Paoli's Freestyle book 4 week gymnastics program with some SWINGS thrown in:
WOD:
4 x 6 Blocked push-ups (hands facing backwards) Tempo:3111
18 secs tripod position on floor (headstand progression)
1 x 10 Hinge, touch, drop and lift (hip hinge-touch feet-drop hips-raise arms overhead-stand)
3 x 8 Plate squats @10kg (hold plate in front of chest w/ straight arms) Tempo:2111
4 x 12 Burpees (focus on efficiency)
4 x 6 Pull-ups Tempo:1021
30 sec Superman rocks
50 KB Swings @16kg
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