5-minute BikeErg @ very easy pace
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Cardio
The intent here is to get sweaty and to bring your HR up BUT not to fatigue yourself for the workout:
3:00 Assault bike @ easy pace
2:00 Row @ moderate pace
1:00 Assault bike @ moderate pace
* At the start of each minute, take 3 big, expansive breaths (while still moving) to warm up the respiratory muscles
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2 rounds
8 Push ups
6 Ring tension swings
5 Table top pulses
4 Ring row transitions
2 Scapular swimmers (prone position)
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Warm-up the gymnastics movements
* Use your regular warm-ups/drills you are used to (no need to change anything now on the game day).
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Run through
3x
3 HSPUs
3 Toes-to-bars
2x
2-3 Strict HSPUs
1 Rope climb (can skip on 2nd round)
1x
1-3 Chest-to-wall HSPUs
1-3 Ring muscle ups
Rest no longer than 3 to 5 minutes before you start the workout.