-Warm-up-
10 minutes:
Row 250 meters
10 Wall Balls
10 Pull-ups
5 minutes:
25 Banded Good Mornings
25 Double Unders
-Gymnastics-
A. Pistol progressions
-Strength-
B. Deadlift 5-5-5
-Conditioning-
As many reps as possible in 8 minutes:
7 toes to bar
9 box jumps 24/20
11 kb swings 1.5/1
-Cooldown-
Spinal twist
One minute each side
Partner sit and reach
One minute each side
http://www.stack.com/exercise/1514/Partner-SitandReach/
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