I performed a quick gymnastic/flexibility routine this lunchtime. I was in and out of the gym in about 30 minutes which included a 5 minute warm up and 10 minutes of stretching at the end.
Warm Up (5 mins)
Main (15 minutes)
1a) Planche (Tuck, 3reps: 5s)
1b) HeSPU (5x3 supported)
1c) Kneel to HS (3x3)
2a) Body Lever (Tuck, 3reps: 5s)
2b) Pistols (3x5 assisted)
Cuts (3x30s each side)
Kneel Backs (3x30s)
All the planches are now tuck planches (which I can only hold for around 5 seconds) but they feel solid and I am sure gains will be made!
I was in the gym long after the gym-rats were in there and they were still 'pumping iron' as I left.