GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds
45 sec work/15 sec rest
45 sec work/15 sec rest
Candlestick Roll
Double Unders
Dead Hang Hold
GYMNASTICS SKILL DEVELOPMENT
10-25 minutes
* 15 minutes muscle up or pull up practice
METABOLIC CONDITIONING
25-40 minutes
12 Minutes
Run: 200
Pull Ups: 15
Burpees: 10
METABOLIC CONDITIONING
40-55 minutes
5 Rounds Not For Time
10 HSPU
12 AbMat Sit Ups
* This is for completion, not for time, although you have 10 minutes to finish