Every 4:00 min 5 SETS

6 Shuttle Run (7.5m = 1 Lap)

3-6 Muscle Ups (8 Pull Ups/ 12 Ring Row)

8 HS Push Ups (8 Pike Push Ups/ 12 Push Ups)

3 SETS

10 Barbell Row (rpe 7)

3–4 SETS (Rpe 7)

12/12 Single Db Bent Over Row

10/10 Single Leg Glute Bridge

10/10 Box Step Up Over

Gymnastics Class

6 Sets

18 Pull Up / 15 Aust. Pull Up

15 Air Squat

10 Handstand Push Up / 10 Pike Push Up / 12 DB Z Press

40 Double Under / 60 Single Under

Rest 2 min.

6 Sets

15 Narrow Chin Up

15 Toes to Bar

15 DB Push Up

10 Burpee