General Prep
2:00 Row
-
2 Sets:
5 Inchworm to Hollow Hold
10 Deep Lunge Mountain Climbers
10 Alternating Box Step-Ups
8 Scapular Pull-Ups
4 Strict Knee Raises
-
Then Touch on Bar Kip Swings, Knees to Chest and L-Hang and Get into the 8:00 Gymnastics Skill / Strength Session
Specific Prep and Primer for Conditioning
200/150m Run or Row
3-5 Toes to Bar or Modification
3-5 Burpees to Plate
3-5 Toes to Bar or Modification
Gymnastics Skill Strength Session
In 8:00 minutes Complete
4 Sets:
8 Bar Kip Swings
Rest as needed b/t sets
Then Rest 2:00 and Complete the Workout
Conditioning
Every 14:00 x 2 Sets
1000/800m Run
25/20 Toes to Bar
50/40 Burpees to Plate
25/20 Toes to Bar
Plate: 20kg
Score = Sum Total Time (Record Both Times)
Level 1
1000/800m Row
Goal: Sub 12:00 Each Set
RPE: 8.5-9/10
Stimulus: Aerobic Capacity / Midline Endurance
Primary Objective: Hold consistent row pacing across both sets.
Secondary Objective: Break the toes to bar into planned sets from the first rep, not after failure.
