Gymnastic&Accessory Workout
4 Round
30 Sec:Ring Mountain Climber
20 Sec:Rest
30 Sec:Wall Sit March(R1-L2)
20  Sec:Rest
30 Sec:Toes-To-Bar
20 Sec:Rest
-Then-
Row &Assault Bike Conditioning
4 Min: Row at Moderate Pace(2:00-2:15)
4 Min: Assault Bike at Moderate Pace (50/60 RPM)
-Rest:2 Min-
3 Min: Row at Hard Pace(1:50 -1:55)
3 Min: Assault Bike at Hard Pace (55/65 RPM)
-Rest:2 Min-
2 Min:Row at Hard Pace(1:45-1:50)
2 Min:Assault Bike at Hard Pace (60/70) RPM)
-Rest:2 Min-
1 Min:Row at Hard Pace(1:40-1:45)
1 Min:Assault Bike at Hard Pace (65/75 RPM)
Cap Time:30 Min