Seated forward Fold x 4 min
Standing Straddle x 4min
Frog x 2min
Sumo Squat x 2min
1.Gymnastics Pushing movement or any part, for Example(HSPU,Handstand Hold, Ring Dip, Ring Push Up, Push Up, Ring Support Hold, …)
2. Low Weight Lower Body Pulling Movement, for Example (Deadlift, russian KBS, Sumo Deadlift High Pull, GHD Hip Extension, GHD Back extension,…)**No Olympic lifts**
3.Aerobic work (Row, ski , airdyne) 65%
*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.