1. Warm Up
Dynamic Drills
2. Prep
2 sets
200 Meter Run
10 Box Jumps
10 Kettlebell Swings
10 Calories
5 Strict Press
3. Met Con
800 Meter Run
70 Box Jumps 24/20
60 Kettlebell Swings 53/35
50 Calories Bike or Row
40 Strict Press 95/65
4. Gymnastics
Kipping Handstand Push Ups 4×70% of max reps
If you did 20+ kipping HSPU do, three working sets of deficit HSPU
