B. Gymnastic skill work
Tabata (half) alligator rolls:
Halfway through the 20 seconds of work portion of tabata, do a half alligator roll (start with hollow, hold it and at halfway point, roll to arch/Superman position) and hold for remainder of 20 seconds. Rest as normal for 10 seconds. Continue as normal for entire tabata.
Bench Press (115/65) (Rx+ 135/85)
Plate ground-to-overhead (25/15)
Russian Twists (25/15)
200m run after each round
Goal is to go unbroken on the bench press.