A) Strength
Every 2 min for 12 min (6 sets) Box squat (click for video) 5 reps (lower for 4 sec) building up in weight (Can work in pairs)
B) Gymnastic Holds
20:20 work:rest (6 sets/4 mins) per exercise; then move to the next exercise
1) 20sec hollow rock or hold
1 min transition
2) 20sec ring pushup support
1 min transition
3) 20sec superman hold with PVC
If you can’t hold for 20 secs split to 2x 10 secs