For 20 minutes: Run 1 mile
In the remaining time, complete as many rounds as possible of:
7 strict toes-to-bars
14 handstand shoulder taps
Post reps completed to comments.
Scaling:
Deconditioned athletes can take a stopwatch on a 4-minute walk or jog, then turn around and return for a modified mile run. The gymnastics portion of this workout can be reduced to hanging knee raises and plank shoulder taps.
Beginner Option / For 15 minutes:
Jog 800 meters
In the remaining time, complete as many rounds as possible of:
7 strict hanging knee raises
14 plank shoulder taps