morning: running late this morning so i had to settle for a quick mobility/flexibility circuit

track: dynamic warmup, plant drills, 12 x 8L pole runs, 120m @ 14.15s, 100m @11.67, 80m @ 9.70… rolling start

gymnastics: warmup: handstand walks, handstand pirouette to back roll extension to handstand pirouette, back roll extension tuck up/straddle up/pike up

tumbling: front walkoversfront handspring, front flyspring, flyspring front layou, standing front tuck, front layout, front front, granny, back handspring, back tuck, back layout

trampoline: straight jumps for height x 50, level 5 passes x 3, back drop to back tuck x 15, LOTS of cockroaches

burnout: 10 back tuck, single leg squats x 10, back roll extension to tuck jump x 15,  tuck, pike, straddle situps with a roll x 30m, single arm/single leg holds @10,9,8,7,6,5,4,3,2,1 seconds x 2, 15 muscleups, 2 rope climbs, mountain climber/wheel tabata, 20 straight arm/straight body pushups