1. Warm up/mobilise
2. Gymnastics training:
3 sets:
Max hand stands press ups
Rest 90 secs
Max strict pull ups
Rest 90 secs
3. Conditioning:
5 Rounds each for time:
5 Dead Lifts @ 50% 1RM
200m Sprint
5 Dead Lifts @ 50% 1RM
200m Sprint
Rest 3 minutes between rounds.
4. Recovery.