Warm up: 10 Minutes

• 400m Easy –then–
• 3 Rounds
  • 10 Steps ups
  • 50m Stride
  • 10 Single leg deadlifts (light KB)(each leg)

Strength/Speed: Sprint

Tag Team Partner Relay: 200m Sprints

• Pick a partner close to your speed so you have equal rest periods and sprint 200m x 10.

Skills Training: Gymnastics

Rope Climbs: 10 minutes

• AMRAP Rope climbs in 2 minutes

Strict Ring Dips: 10 minutes

• 5 x 10 (athlete picks load)

Pistols: 10 minutes

• Complete 50 alternating pistols