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