GENERAL PHYSICAL PREPARATION
WARM UP
0-12 minutes
Run: 800
then
6 Minute AMRAP
Handstand Kick Up: 5
Beat Swing: 10
Air Squat: 10
* start AMRAP as soon as you finish 800 meters
* 800 meters should be max effort, and record score
GYMNASTICS SKILL DEVELOPMENT
12- 30 minutes
Spend 15 minutes working on muscle ups or pull ups.
METABOLIC CONDITIONING
30-50 minutes
100 Double Unders
25 Deadlifts @ 70 (225/155)
50 AbMat Sit Ups
25 Pistols
25 Ring Push Ups
100 Double Unders
* 15 minute cap
* Pistol sub is holding rig or box pistols to no more than 20 inches. Otherwise sub 50 air squats
* Scale for ring push ups is regular pushups at same number
* 200 singles for double unders
ACCESSORY
Tabata Bottom to Bottom Air Squats
8 Intervals
20 seconds Air Squats/ 10 seconds pause at bottom of the air squat