12 Cal row
6 kipping pull up
12 alt. step back lunges
6 toes to bar

Low-intensity aerobic conditioning with gymnastics practice
Focus on efficient movement and smooth transitions
RPE 5–6: You should be able to maintain a conversation while moving.
Today is about movement quality, not intensity.
Stay smooth and keep moving for the full 18 minutes.

*Strategy
*
Row
-Settle into a comfortable, repeatable pace.
Kipping Pull-Ups
Practice an efficient kip.
-Rest before technique breaks down.
Step-Back Lunges
-Stay balanced and controlled.
-Fully extend the hips at the top.
Toes-to-Bar
-Keep the sets clean and controlled.
-Focus on rhythm rather than speed.
Target
Most: 6–9 rounds
Advanced: 9–11+ rounds

💡 Coach note:

This session is about building your aerobic base and refining your gymnastics, not testing your limits.