Tempo Hold
5 Sets:
:5 Second Hang L-Sit
:15 Second Chin Over Pull-up Bar Hold
:5 Seconds Hang L-sit
:15 Second Hollow Hold
Gymnastic Conditioning
“21 Guns”
21-15-9:
Strict Pull-ups
Strict Ring Dips
V-sit up
Air Bike Recovery
2 Rounds, Not for Score:
0.5 mile easy pace
0.3 mile Moderate Pace
0.2 mile Meters Fast