Strength Focus
20-18-16-14-12-10
Front Rack Lunge Steps 135/95lbs
Russian Kettlebell Swings (eye level and as heavy as possible while being unbroken and heels down every rep.)
Box Jumps with mandatory step down (24"/20")

Gymnastics Focus
4 Rounds
20 Second Hallow Hold
30 second Side Plank Hold per side
10 Supermans
5-10 V-Ups
Rest as needed between sets and before beginning
4 Rounds
10 Barbell or AbWheel Roll Outs
10 Hip Extensions