Gymnastics Warm Up
10 Minutes, Alternating:
Bar Muscle Ups
Kipping Handstand Push Ups

7X3 Banded Deadlift @ 55%

*Notes: Purple Band for DL up to 90Kg, Red Band for DL up to 135Kg, Blue Band for DL above 135Kg.

Conditioning
4X400m Run – rest 1:2, 1:1.5, 1:1, all repeats should be at 100% effort.