Workout of the Day:
A. Deadlift Ladder
10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 1
(add weight each round, start light)
B. 3-5×5 Reps/Leg SLRDL
C. 10 x (30sec on 30sec off) Row for Calories
 
Competition:
10min General Warm Up for Shoulders and Hips
A. Gymnastics Practice
3×3-5 Skin The Cat (from L-Sit) or Strict Toes to Bar @1X31
3x60sec Belly to Wall HSH
Then:
2×10 Shoulder Tap (against wall)
2×5 Forward Roll
Then:
2×10 Shoulder Tap (free standing)
2×5 Backwards Roll
Then:
2-4x10m Handstand Walk (try to go lateral and backwards if you can)
* If handstand walk is not quite there, use a spotter to help you walk 10m.
3×3-5 Assisted Levers
* Attempt a 3-5 second decent.
(use to soft boxes for your head to go between or two benches)