Thursday, April 2nd, 2026
Gymnastics Skill Strength Session
In 8:00 minutes Complete
4 Sets:
8 Bar Kip Swings
4 Strict Knees to Chest
:10 Tuck L-Hang
Rest as needed b/t sets
Then Rest 4:00 and Complete the Workout
Conditioning
“Dr. Evil”
Every 14:00 x 2 Sets
1000/900m Row
25 Toes to Bar
50 Burpees to Plate
25 Toes to Bar
Plate: 45lb, 20kg
Score = Sum Total Time (Record Both Times)
Optional Accessories
For Quality
4 Sets:
10/10 Half Kneeling Paloff Press with Rotation
12 Seated Banded Rows
100ft (30m) Sandbag Bear Hug Carry, For Load
