Warm-up

Gymnastics Skills:

Every Minute on the Minute x 6min

1 – Wall-Facing Handstand Marching x 20-30 reps
2 – Backward Bear Crawls x 40ft

Every Minute on the Minute x 6min

1 – Donkey Kicks x 5-10 reps
2 – Straight Leg Bottom Balance x 30sec

Strength:

Strict Press 3×8

Rest 2min between sets

You can increase across the 3 sets

Conditioning:

Partner Rowling for Max Meters in 12min

*Switch every 250m. Burpee penalty for every meter over or under the target number. 250,500,750, etc…