Mobility
2 min Shoulder Extension
2 min Shoulder Flexion
2 min Jefferson Curl
2 min Calf raises

Preparation
3-5 Chin-up + 3 sec hold
3-5 Ring Dip + 3 sec top hold
3-5 Wall Walks + 3 sec hold
3 sets

Gymnastic Strength
On a running clock…

Every minute add 1 rep:
Strict Pull-up
+
Every minute add 2 rep:
Strict Press @ 60% 1RM
+
Every minute add 3 rep:
Toes to Bar
+
Every minute add 4 rep:
Hollow Rock

– Keep going up the ladder in each
– When reps can’t be done in minute, move on to next exercise
– Time cap of 10 min on each