Choose 1 of 2 paths: Gymnastics or Engine
Gymnastics:
In a 10 min window – accumulate at least 3 sets:
- Max Strict Toes to Bar + Max Kipping Toes to Bar
or
Engine
Every 2 min for 5 sets:
- 10 sec Sprint on Machine
Conditioning:
4 sets – 30 sec ON/OFF @ sustainable pace:
- Machine
- Kettlebell Swings or Muscle Ups/Burpee Pull ups
- Box Jump Step Down or Step ups
rest 3 min
4 sets – 30 sec ON/OFF @ sustainable pace:
- Machine
- Shuttle Run or Wall Walk
- Jump Rope
