STRETCHING/ WARM UP

• 2X30s SEAL POSE + 8 DOWN DOG WALKS + 12 SCAPULAR PULL UPS

GYMNASTICS SKILL/ STRENGTH

• 7 MINS KIPPING TOES TO BAR/ KNEES TO ELBOWS DRILL

• 5X10 STRICT CHIN UPS (BANDED OK, REST 2 MINS)

CONDITIONING

9 MIN CLOCK

• 45/30 CAL ASSAULT BIKE

• 50 DB HANG POWER CLEANS 35/25 LBS

• MAX DB RENEGADE ROWS 35/25 LBS