Accessory work

Take 15 minutes to rotate through practicing three gymnastics movements

Movement 1 – Ring Support Holds
Movement 2 – L-Sit Hold Progressions
Movement 3 – Handstand Hold Progressions

Conditioning

Two sets for max reps of

90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Stationary Dips
Rest 30 seconds

Abs and chest, extra credit

Every minute, on the minute, for 6 minutes

Minute 1 – 8-10 Supine Ring Rows
Minute 2 – 45 Second Prone Plank Hold