Aerobic Capacity:
At a light to moderate pace…
4 x 750m/300m Rest = 75 sec b/t reps and 3:00b b/t Sets

Gymnastic Skill:
– Strict HSPU: 3 x 5-15 (Full ROM – if can’t, move to pike position on box)
– Ring Push Ups: 3 x 10 (maintain hollow)
– Ring Row (feet up): 3 x 10 (maintain hollow)

WOD:
For Time (casual pace):
– 75 V-Up
– 75 Superman Rocks
– 75 Air Squats

Recovery:
– 5 min AD/ Walk
– 10 minute stretch/ Roll from top to bottom