A) EMOM x 12 min

*Gymnastic Efficiency*

1: kipping handstand push-up x 6-12 reps

(working on movement efficiency – make these as effortless as possible)

2: double-unders x max reps in 45 seconds

3: toes to bar x 6-12 reps OR 2-5 muscle ups

 

B) Every 6 minutes x 3-4 sets:

– 250/200m row sprint

– 1 length box push

– 200m run sprint