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Gymnastics skills practice

Pistol work/Pistol progressions

Kipping practice

Plank contest

If time allows: Double-under practice.

Great pistol progressions and tips: Beast Skills

All athletes can work on getting the timing for the kipping swing, but if you don’t have strict pull-ups, you can practice the swing, then throw in 3 sets of max ring rows (ideally 5 slow hard reps).