A. 3 sets: (use these as warm up sets, you may build with the BOR but start light and move well)
8 barbell bent over rows
8 V sit ups
8 negative press ups (3-4 second negative)
B. 15 minutes gymnastic work
HSPU – Work and master your kipping, feel confident upside down or develop a solid strict position. Either one for todays skill element!
C. 4 rounds: (rest 1 minute after each completed round)
12 thrusters (40/30)
40 double unders
15/12 calories
12 front rack lunges