Workout of the day

5 Rounds

0:00 - 2:00 Row 500/450 meters

2:00 - 4:00 AMRAP 50 singles + 10 doubles

4:00 - 6:00 Run 400 meters *As fast as possible*

6:00 - 8:00 Practice a gymnastics skill of choice

Modify distance and reps for each section based on 1:45 of work and 0:15 of rest.

Suggestions for gymnastics skill practice:

*Straight body strict ring muscle-up drill

*Kick to handstand drills

*Feet on floor strict muscle-up transition drill

*Single leg piked handstand drills

*Pike compression drill

*Peg board lock out drill