Gymnastics
Ring MU Progression
Ring Rows 10 or Ring Pull Up 5 or MU 1-3 (Strict)
Pistol Progression
Box Pistol 8 R/L or Airborne Lunge 5 R/L or Full Pistol 3-5 R/L
HSPU
HS Hold 10-30 sec or Bench HSPU 5-8 or HSPU 3-5 (Strict)
Conditioning
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups
then
rest 2 min
10 Pull Ups
20 Push ups
30 Sit Ups
40 Air squats
400m Run
*Record Baseline Time and Total Time
Post your scores to the Whiteboard.
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