DATE – Friday


Warm-up:  3 x 1min Skipping variation & alternated w/ dynamic stretches


Mobility: Roll out calves



1000m run for time



15 min of Gymnastics skill work:

This is time for you to attack any gymnastic based weakness you may have, learn a new skill or get comfortable in different positions. Some ideas are: Inverted ring work (lever progressions & skin the cats), handstand work (wall, free floor, on parallettes, one handed, handstand walks, wall walks, HSPU’s etc.).




Complete a full Tabata set (20s Work / 10s rest x 8) for each movement, resting 1 min between exercises:


Row for Calories

Box Jumps (24/20”)

Ball Slams (30/20lb)

Ab-mat sit-ups


Your score is determined by adding up the lowest number of reps in any set of each exercise. (Eg, if you complete 10,8,7,7,6,6,5,5 in the 8 rounds of pull-ups, your score would be 5. Aim for consistent work across all 8 sets for the best possible score.