20x Leg swings each leg

10x Push-up

10x Air-plane bird-dogs :)

10x arch-hollow swings


Row and/or bike 7x1:00 Max Effort (Basically, go hard until you burn out, then hold on for dear life)

After each row/bike set, perform 3 sets of the complex:

3 Arch/hollow swings + 2 muscle-ups + 3 dips (= 1 set)


20 C2B pull-ups

20 WBS

If the entire class finishes all 7 sprint repeats, and there is time left over, work on a gymnastics weakness, like handstand holds, kipping swings, ring swings, muscle-ups, hollow hold, etc.