1) 6 Sets:

50m Sprints (25m out and back)

:30 second high plank hold. 

*Try to focus on holding the high plank in a hollow position to help your gymnastics form.

*1 min rest between sets

2) 3 Sets: (not for time, for quality)

20 Sit Ups

15 Push Ups

10 Strict Pull Ups

3) “Sausage Fest”

For time:

15-12-9-6-3
Deadlifts (155/105)

Power cleans (155/105)

Front Squats (155/105)

*10 min time cap