Strength
Push press: 5-5-3-3-3-1-1-1-1-1
Mobility
Making a better front rack
Endurance
Short Interval-Run: 3 x (400m, 200m, 100m), recover 1:1
Long Interval- Run: Repeat 1M, recover 4:00, until form/pace deteriorates
Time Trial- Run: 5k
Gymnastics
For QUALITY
5 ROUNDS of 15 seconds on, 30 seconds off:
-Hold planche in tuck position
-Hold L seat