Gymnastics Warm Up
8 minutes, alternating:
Toes to bar
Ring Dips

Strength

High Bar Back Squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

Conditioning

4 rounds:

400m Run
5 Front squats @ 70%

Rest 1:1

For total working time.

Note: Racks should not be used for Front Squats.