Wednesday:
Gymnastic Conditioning
On the 2:00 x 5 Sets:
9 Overhead Squats (115/85)
6 CTB Pull-Ups
1-3 Bar Muscle-Ups
Take OHS barbell from the floor.
Kilos – 52/38
 
Skill conditioning: (in class)
Reverse Tabata banded sprints 
Reverse Tabata bike sprints 
Conditioning (in class)
“Tri Sprint Intervals V2”
3 Rounds: (20min total)
AMRAP 4:
30 Shuttle Runs (10 Meters)
20/15 Calorie Assault Bike
Max Calorie Row
Rest 4 Minutes Between Rounds.
 
*run two heats If needed.