Warm-Up: 
Gymnastics Warm-Up – Day 1
10 minute AMRAP for quality:
10 Second Tripod
10 Ring Pushups
3 Handstand kick-up attempts
10 Sumo-Deadlift with Kettlebell
10 Superman Raises
Strength:
Back Squat – 3 x 10
Conditioning:
Complete 2 cycles of…
4 round Tabata of:
Row for Calories
*Rest 1 minute.
4 round Tabata of:
Burpees
*Rest 1 minute.