2 Min Row Bike or Jump Rope

1 RNFT
Track Drills Plus
Length of Gym Down – Walking Forward Lunges
Length of Gym Back Down – Bear Crawl

2 RNFT
0:30 Calf Stretch Right and Left
0:30 Couch Stretch Right and Left
0:30 Lax Ball Glute Right and Left

PART 1:

FITNESS/SPORT

15 Min EMOM
Min 1 – 0:30 Assault Bike
Min 2 – 0:30 Rowing
Min 3 – 0:30 Double Unders / DU Practice

PART 2:

FITNESS:

15 Min AMRAP
15 Kettlebell Deadlifts 70/44 or 53/35
12 Wallballs 20/14 or 14/10
9 TTB or Knee Ups or Hollow Rocks

SPORT: GYMNASTIC CONDITIONING

3 Rounds NOT for time:
15 Strict HSPU or 15 Seated DB Presses 50/35
15 GHD Situps
3/1 Legless Rope Climb OR 10/7 Strict Pullups on Cannonball Grips

Rest As Needed Between Sets. Perform in any order, Share Space and Equipment

Coach Led Stretch