1. Gymnastics: 3sets for Quality                
10 Hollow Rock                                    
10 Tempo Push Ups                            
2-3 Ring Dips.                                      

2. "Hulk"                                              
5 Rounds of Threshold Workout                          
10reps x 10m Shuttle Run                                                                
10 MB Thrusters 20/14                        
10m MB Walking Lunges 20/14    
*Athletes have 90sec to finish the three movements. REST 2min rest each round. The goal is to hammer each round go all out then rest.