GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
7 minute AMRAP
Run: 200
Push Ups: 10
Jumping Alternating Lunge: 10
Handstand Push Ups: 5
GYMNASTICS STRENGTH DEVELOPMENT
10-25 minutes
Weighted Pull-ups (5-5-5-5-5-5)
Weighted DIps (5-5-5-5-5-5)
METABOLIC CONDITIONING
25-40 minutes
12 Minutes
25 Wall Balls
20 Plank Shoulder Touches
15 Burpees
METABOLIC CONDITIONING
40-50 minutes
1-Mile Run (Time)
Max Effort 1-Mile Run