30 min of

400m run
10 toes to bar
10 alt. pistol squats
10 hspu

Build aerobic capacity while maintaining high-quality gymnastics
Focus on movement consistency rather than intensity
RPE 6–7: Steady effort throughout the session
Move continuously without rushing
Finish each round feeling like you could immediately start another
Coach tip
Run at a pace that allows you to perform the gymnastics well
Prioritize movement quality over speed
Target
Most athletes: 4–6 rounds
Advanced athletes: 5–7 rounds
Quality of movement is more important than total rounds