GYMNASTICS SKILL:
10 MINS:
20 x Bar or Ring Muscle Ups.
MOD 1 - 40 x Pull Ups
Focus on quality of movement, Break up as required, rest as needed.
CONDITIONING:
2 x Rounds for total reps:
90 seconds - Assault Bike
90 seconds - Row
90 seconds - Box Jump Overs
90 seconds - Alt KB Snatches (24/16kg)
Rest 30 seconds between each set. (90/30 work/rest)