Gymnastics MAP 1

Training;

KB see-saw press, 20 alternating reps
rest 30-60 seconds
Wide-stance BB good morning @ 3131, 6-10 reps
rest 30-60 seconds
x 3 sets
+
single arm front leaning rest, 30 sec/arm
rest 30-60 seconds
single leg RDL + knee raise, 15-20/leg
rest 30-60 seconds
x 3 sets
+
5 sets @ a hard (but repeatable) effort;
30 sec pull-ups
30 sec rest
30 sec no-push up burpee
30 sec rest
30 sec air squats
30 sec rest

post rep split for all 5 rounds for the MAP piece to comments