500m row/run
3 rounds
10 kb swing
10 kb push press e/s
10 kb goblet step back lunge

Gymnastics maintenance

Prone PVC Raise 2x 10, 30s. b/w
HS hold face to wall 3x 30s, 30s rest b/w

Push ups 4 x 7 30s rest b/w
- use weight on your back if possible
- focus on keeping the hollow at all times