1. Gymnastics Conditioning
15 Strict Handstand Push-ups 
rest 1 min
12 Strict Handstand Push-ups 
rest :45
9 Strict Handstand Push-ups 
rest :30
6 Strict Handstand Push-ups 
rest :15
6 Strict Handstand Push-ups

“Cement Mixer” 

Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar

On the 0:00, athletes will run 400 meters and complete 12 Toes to Bar. Whatever time they have remaining in the 3 minute window is their rest. The next round will start on the 3:00, the 6:00, the 9:00, etc. Score for todays workout is the slowest round. For example, if an athlete’s splits went – 2:00, 2:04, 2:05, 2:05, 2:07, 2:11, 2:07 – their score for the day would be 2:11.

In order to hit the sweet spot of intensity on this one, wherever athletes are at 2:20 on the first round will be their target number for the remaining rounds. If they get to 8 toes to bar at the 2:20, their goal for the remainder of the workout will be to maintain that number. 

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