Kit

WARMUP (15)

3 Minutes Bike

ACCESSORY (10)

2 Sets

5 Slide to Handstand 

10 Slide to Plank

5 Hip Back Extensions
10 Hip Extensions

GYMNASTICS (25)

Every Two Minutes For 8 Minutes

Banded Strict Muscle-up +Muscle-up Negative

STRENGTH (20)

Every Two Minutes For 24 Minutes, Alternate Between

5 Pegboard Pull-Ups

5 Banded Bench Press

1 Tuck to Handstand

CONDITIONING (15)

Badger

On the Assualt Bike

90" Moderate (~55 RPM)

30" Fast (~65 RPM)

60" Easy (40 - 45 RPM

15" Sprint (75 RPM+)

Rest 3 Minutes