Gymnastics Muscular Endurance + Aerobic Intervals

Training; 

option 1

a1. Dip support hold - ALAP x 3; rest 90 seconds 

a2. front leaning rest - ALAP x 3; rest 90 seconds

option 2

8-7-6-5-4-3-2-1; 

Push ups + horizontal ring rows (feet even with hands to start)

option 3 

AMRAP in 10 mins; 

3 strict pull ups + 1 strict HSPU

 

rest, then: 

 

30 min @ a constant, semi conversational effort -

400m run

KB rack hold, 30 sec

8 burpees - pause at top of push up e/rep

rest 30-60 sec b/t rounds

 

post gymnastics option and round splits for 30 min MAP work to comments