THURSDAY

Warm-Up

8:00 minutes for Quality

30 second machine choice

1 Wall Walk + 10 Shoulder Taps

30 second machine choice

3-4 Handstand Walk to Wall Reps

10 Dual Dumbbell Deadlifts

Gymnastics Skills (10 mins)

Handstand Walk Skills , Drills, and Progressions

Conditioning

Every 5:00 minutes , 30 minutes, Alt Stations (2 Sets, Each)

Fitness

Station 1:

35/25 Calorie Echo Bike

60m Farmers Carry 15/12.5kg

Station 2:

500m Run

25 Wall Facing Shoulder Taps

Station 3,

25/18 Calorie Ski/Row

60m Sled Pull 50/30kg

Performance

Station 1:

40/30 Calorie Echo Bike

60m Farmers Carry 22.5/15kg

Station 2:

600m Run

15m Handstand Walk

Station 3,

30/22 Calorie Ski/Row

60m Sled Pull 60/40kg