Gymnastic's: Pick a level

0 Pull Ups - 2-3 Ve's + 8-10 Ring Rows x 5 then 10-12 modified push-ups

4x8 Pull Ups - then 4x 10-12 push-ups on toes or deficit

6x6 C2B Pull Ups - then 4x5 Ring Dips

8x4 Ring MU

Aim is to go unbroken - rest as needed between sets

5 x 400m - 60 sec rest between runs