Monday's gymnasty

warm up:
complete 3 rounds of:
wrist flexion raises + fin push ups x 10reps
Spinal waves x 20reps
Toes to bar in straddle x 12 reps

strength:
complete 4 rounds of:
Muscle Ups x 5/False grip pull ups x 5
handstand push ups x 5

complete 4 rounds of:
Franchise pull ups x 3@3s
ring push ups x 8

complete 3 rounds of 
bent arm planche hold x 15s
Single arm angels x 5 each arm
​
prehab & cool down:
External Rotations 4 x 8
Floor Angels 4 x 8