Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . .
Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds,
L-Sits x 30-60 seconds, L-Pull-Ups, etc…
Against a 3 minute running clock, complete:
400 Meter Run
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.