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Gymnastics : 6 mins
20 Sec Handstand Hold
15 Sec L Sit / Hollhold
5 Defecit Push Ups
Strength : Strict Press
Take 15 mins to build to 1RM
warm up with sets of 5,3,3,2 50%,60%,70%,85%
Conditioning: Every 3 mins for 15
5 Shoulder to over head 60/40kg
30 Double Unders
10 Down Ups