GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
3 Rounds :45/:15
Row
KB Goblet Squat
Candlestick Roll
GYMNASTICS SKILL DEVELOPMENT
10-25 minutes
Spend 15 minutes working on muscle ups and pull ups
METABOLIC CONDITIONING
25-40 minutes
Buck Furpess (Time)
100 Front Squats @ 50% 1RM
* 5 burpees and run 100 meters each time you break
* A break is whenever you stop moving (MORE THAN 1 second)
* 5 burpees and run 100 meters each time you break
* A break is whenever you stop moving (MORE THAN 1 second)
PROGRESSION
6 ROUNDS
10 Front Squats
50 Meter Run
METABOLIC CONDITIONING
40-55 minutes
10 Minutes
V Ups: 15
KBS: 20 (53/35)