A) Gymnastics mini-cycle

Every 90 sec x 3 sets total

Station 1:

L1 – 60 sec max 10ft handstand walk

L2 – 20-30 wall facing handstand elbow/shoulder taps

L3 – 20-30 wall facing handstand weight rocks/hold

Station 2:

– bent over BB supinated row @ 3011 tempo

Station 3:

– 20 alternating double KB front rack box step-ups

 

B) 4 rounds for time:

– 400m run

– 20 RKB swings (53/35)

– 15/12 HR push-ups