Gymnastics Conditioning
 12 minute alternating EMOM:
 Odd minutes – 30 seconds Handstand Hold (Wall Facing)
 Even minutes – 20 seconds Hollow Hold

Conditioning
“Flight Simulator”
For Time: Unbroken sets of Double Unders
 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps

You MUST stop in between sets (the rope must stop).
 Once you miss at one level three times in a row, work back down the ladder.
 Notes: I did this with singles -- no misses. Total time was 6:06

5 rounds of:
 1 minute overhead hold (45-lb barbell)
 1 minute rest