Warm-up:

20x Leg swings each leg

10x Push-up

10x Air-plane bird-dogs :)

10x arch-hollow swings

Conditioning:

Row: 5x500m All out

(While athletes move through the rower, practice double-unders at a conversational pace).

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If the entire class finishes all 5 row repeats, and there is time left over, work on a gymnastics weakness, like handstand holds, kipping swings, ring swings, muscle-ups, hollow hold, etc.

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Optional conditioning (may also do on Saturday):

Alternating EMOM for 30 minutes:

Even minute: 2 muscle-ups

Odd minute: 10 single arm KB Snatch, switch arms every round