All Levels Gymnastic Strength F/P: 3×0:30 On/0:30 Off Arch Hold on Stomach3×6 Beat Swing Pause between each RepFor 4:00, 0:20 Arch Rocks, 0:20 Rest Conditioning F: 3 rounds of: 1:00 ME Pull-ups1:00 ME Burpees1:00 ME KBS 24/16kg1:00 Rest P: 3 rounds of: 1:00 ME C2B Pull-ups1:00 ME Burpees1:00 ME KBS 32/24kg1:00 Rest