Warmup
2 rounds
15 Half Burpees
10 scap pull-ups
5/5 single arm ring rows
12 cal row/ski
Strength/ Body weight/ Gymnastics
4 Rounds
4-8 HSPU’s
:30 Practice Double unders
Conditioning
3 Rounds
15 C2B Pull ups or 10 Bar MU
15 Burpee to target
500M Row
Intent: Body weight, constant work/ Quick and fast paced. Complimenting upper body gymnastics work. Pull and push. The row will create a more cardiovascular response.