Warm Up
Group Dynamics & Mobility

Gymnastics

EMOM 15’
Min1 Kipping Pull Up  2-4 reps for quality
Min2 Perfect gym push up  6-10 reps
Min3 DU practice for 40”

Aerobic Capacity
500mt Row
400mt Run
250mt Row
200mt Run
-no rest b/w row and run, rest 120” after whole round then repeat