Gymnastics Prep

3 sets
4 beat swings
3 kipping pull ups
2 kipping C2B
2 T2B
rest 45 sec

Gymnastics Skill Complex

4 sets
12/10 cal ski sprint
6 T2B
4 C2B
2 Bar MU
rest 2 min

*Film and use #onlytraining

Sport Practice 

for time
"Out In Front"

5 rope climbs
20 DB step overs 50/35 over 24/20"
100' HS walk
20 DB step overs
5 rope climbs

Aerobic Power (30/30)

30/30
27min EMOM @ 80-85% sustained effort
1 - AAB cals
2- BBJO 24/20
3 - DU


* the goal is to work 30 secs on 30 secs off throughout. hit a number in the First round in 30 sec (80-85% effort) and try to hit the same number or reps of cals for all 9 rounds.

UpperAccessory

4 sets
10 pendlay rows
10 DB arnold press
10 seated DB external rotations