Gymnastics Prep

2 X HS kickup + 10 shoulder taps
rest 1min
then,
3 sets
10-15' HS walk to wall + 3 strict HSPU,
rest 30sec

Fatigue Gymnastics + Cyclical

3 sets
15/10 cal AAB @moderate pace
12 strict HSPU
15/10 cal AAB
12 kipping HSPU
rest 3:30

Alternating KB Z Press

10 reps (5/5) straight into
4-7 ring MU
*select your own weight
rest 2:30 X 4 sets

click here for demo

Sport Practice 

“Steady”
AMRAP 12

20 GHD sit ups
10 S2OH 135/95
100 DU
50’ HS walk

Row Endurance

500m X5 sets , rest 3min b/t sets
*increasing intensity during each set
1st 100m - 2k pace + 10sec
2nd 100m - 2k pace + 5 sec
3rd 100m - 2k pace
4th 100m - 2k pace -5 sec
5th 100m - 2k pace - 10 sec

refer to April 2nd