Seated forward Fold x 3min
Seated Straddle x 3min
Bound Angle x 3min
Saddle x 3min
1.Gymnastics Pushing movement or any part, for Example(HSPU,Handstand Hold, Ring Dip, Ring Push Up, Push Up, Ring Support Hold, …)
2. Olympic Lifts or any Part, for Example (Clean , Power Clean , lift offs, pull unders, snatch , power snatch, jerks, ….all with empty Barbell)
3.Jump Rope, for Example (Singles, Doubles)
*All work is to be done in 45 sec with a 15sec rest or transition to the next movement. Reps do not matter with this workout, time is spend to work on performing the movement more efficiently and proficiently rather than worrying about total reps or speed.