Gymnastics Prep

3 sets
4 ring swings
1 ring MU
2 dips
rest 45 sec

Gym Fatigue + Cyclical

15 min AAB @ recovery pace
@ min 3-6-9-12-15 perform
2 strict MU + 3 kipping MU + 2 dips

Alt KB Z Press

4 sets
12 reps (6/6) straight into 50' HS walk.
rest 2:30

click here for demo

Sport Practice

AMRAP 14

"Lighthouse"

10 C2B
10 BBJO 24/20
35 DU
2 rope climbs
10 BBJO
35 DU

Row Endurance

500m X5 sets , rest 3min b/t sets
*increasing intensity during each set
1st 100m - 2k pace + 12sec
2nd 100m - 2k pace + 7 sec
3rd 100m - 2k pace + 2 sec
4th 100m - 2k pace -3 sec
5th 100m - 2k pace - 8 sec