Warm-up – 200 RT, leg swing, back twist, PVC, frog hops, ankle rolls
A. Box Jumps
Work up to Tall Box Jump, then complete 6×3 @80%+
B. Gymnastics Accessory
Alternate 1 min – Handstand Hold
Nose and Toes OR Freestanding
with 1 min pistols for 10 mins
C. Bitch Work
5 Rounds:
Row 500/400m
Rest :60
D. Strength Accessory
800 meter Farmers Carry
AHAP
Rest as needed
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