Before class
Get warm
Shoulder & upper back preparation
Class warm-up
9 Hindu Press-ups
9 V-ups
100m jog
3 sets
Gymnastics
30 sec: HS Negative/HS hold
30 sec: Rest
30 sec: Strict Dips/Dip Progression
30 sec: Rest
30 sec: Strict Toes to Bar
30 sec: Rest
30 sec: Elevated Ring Row/Ring Row
30 sec: Rest
3 sets
Conditioning
600m Run
50 Wall Ball
50 Down-up
3 min Rest
50 Down-up
50 Wall Ball
600m Run
*Consistent movement through sets, minimal rest.
*Use a lighter Wall Ball and use No Press Down-ups to achieve this
