A) Gymnastic warm-up (last week of this)

EMOM x 3 sets

Station 1 –

• Level III: Max effort strict HSPU in 45 sec
• Level II: Max effort negative HSPU in 45 sec
• Level I: 2Max effort handstand hold in 45 sec

Station 2 –

• Level III: Max effort muscle up + 2 dips in 45 sec
• LeveI lI: 6-10 kipping pull-ups + 6-10 ring dips
• Level I: 10-12 scaled pull-ups + 6-10 scaled ring dips

Station 3 –  

• All levels: 45 sec double unders or DU practice

 

B) Every 10 minutes x 3 sets at 80-90% pace:

– 1000/800m row

– 800m run

*Keep times as similar as possible.