Week 4. Gymnastics.
3 sets.
A1. Ring dip Iso (10-20sec Top + 10-20sec Bottom).
Rest 60sec.
A2. Feet elevated Ring row 10 reps.
Rest 90sec.

Conditioning.
3 sets. On every 3min.
1. 500m/400m Row.
2. 20 BBJO.
3. 1km/0.8km Bike.