Warm up
200m run
20 Hollow rocks
20 Kipping swings
20 Super-man rocks
200m run
20 Banded P/A
20m SL Hops
20m Bear Crawl
200m run
20 Hollow rocks

Class
Skills
Gymnastic Skills
Rope Climbs/Handstands/Pull ups

Conditioning
“Boat Race”
3 Rounds:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds