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…