Warm-up
Mobilize for 5 minutes
:20 Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Conditioning
27-21-15-9
Toes-to-bar
Overhead Squats (135/95#)
Bar-facing Burpees

Extra Work
Gymnastics Conditioning
4x18 Kipping HSPU
Rest 1:00 between sets

Conditioning
75 Calorie Assault Bike
200 DU
2K Row
200 DU
75 Calorie Assault Bike

*Programming modified from Ben Bergeron's CompTrain