JSACF - Sunday

Gymnastic:
Pistol Progressions &
3x10 Pistols

Intensity:
2min ME Single Unders
1min Rest
2min ME Criss Cross
1min Rest
2min ME Double Unders
Score = Total reps

Conditioning:
"Fire Pole"
10 Burpee Box Jump
20 DB Clusters 2x50’s/35’s#
30 Ring Rows
40 Wall Ball
50 Russian Twists w/45/35# plate
60 Walking Lunges
70 Air Squat