- A) OPEN GYM
- B) 30min at 75% conversational pace
2:00 row/AD/600m run
2:00 step ups
:30 R arm russian KBS
:30 L arm russian KBS
:30 FLR press
:30 plank hold
- C) Gymnastic Skill Focus: Bar Muscle Up
3 rounds for quality
3-5 Straight arm jump + Get out of the pool
:30 arch hold
3-5 Kip Starts
:30 hollow hold