GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
8 minute AMRAP
Run: 100
DB Overhead Single Arm Walking Lunge (length of gym)
* Switch Arms each round
Strict HSPU: 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
25-45 minutes
3 Rounds
Overhead Squat @70 (155/105)
50 Double Unders
Run: 400
* 15 minute cap
* Substitute 100 single unders or 20 DU attempts
ACCESSORY
5 Rounds
30 seconds each movement
30 seconds each movement
Alternating Pistols
Handstand Hold