400m run
15 RKBS 32/24kg
10 kipping/butterfly c2b
10 sit ups

Goal & Intensity:
-Build aerobic base and core strength by combining running, kettlebell swings, kipping chest‑to‑bar, and sit‑ups.
-Maintain a steady pace for the full 25 minutes; movements should stay crisp without red‑lining.
-Break the chest‑to‑bars into small sets to preserve good mechanics.
Training Area & Benefit:
Gymnastics skills + aerobic muscular endurance: Sharpening butterfly technique increases efficiency on the bar, while sustained quality work boosts cardio capacity and midline control—both essential for heavier WOD days and overall performance growth.