WARM-UP

3 rounds:
20sec Jumping Jacks
20sec Up&Down
20sec Air Squat Cross Kicks
20sec Plank Hold

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GYMNASTIC STRENGTH (2/2)

3-5 rounds, rest as needed between

1) 6+6 Bulgarian Split Squat, tempo 5551 (5sec negative, 5sec hold at the bottom, 5sec up, 1sec hold at the top video

2) 10-30 Wall Facing Shoulder Taps video

3) 3-10 Table Row/Single Arm Door Frame Row, tempo 30X1 video + video

RPE 4 to 4+

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CONDITIONING

12min AMRAP:

1-2-3-4… as long as you can go

Air Squat x2 (2-4-6-8…)
Sit-Up
Up&Down

Overall RPE 4

For 12min: 2 air squat, 1 sit-up, 1 up&down, 4 air squat, 2 sit-up, 2 up&down, 6 air squat, 3 sit-up, 3 up&down...

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COOL DOWN

Perfect Stretch video