Gymnastic progression
For Quality:
30 Chest to bar pull up
you can do either strict, kipping, ot butterfly. Focus on your form and quality. Chest must touch
the bar.
Conditioning
“Triple Decker”
On the 0:00…
2 mile Airbike
On the 10:00
2000 m Row
On the 20:00…
1200 m run
Athlete can choose which sequence to start first.