WARMUP (15):
1 Minute Assault Bike
In Between Assualt Bike
Lunges
Lunges
RDLs
Good Mornings
Glute Bridges on Bench
GYMNASTICS PUSH/PULL (15)
Every 90" For 15 Minutes, Alternate Between
5 Weighted Dips/Muscle-Up Transitions
5 Banded Pull-Ups +10 Second Hold/Rope Climb
CONDITIONING (25)
Every 6 Minutes For 24 Minutes
60 Double Unders Or 1 Minute
10 Trap Bar Deadlifts
10 Strict TTB
10 Tall Box Jumps
STRETCH
Chest & Hips
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