19 May 2022

Gymnastic Strength

Warm up

Row 500 m

2 sets of

1 mins plank

5 inch worm

10 Single Arm DB Strict press ( 5 each arm)

Supersets 1

4 sets of

8 Strict Press

40m DB Farmer Carry 

Supersets 2

4 sets of

8 Ring Dips or box dips

10 Hammer curl

Supersets 3 (optional)

4 sets of

4 Strict Handstand Push up or 8 box pike push up

4 Kipping HSPU or 8 Diamond push up

 

METCON

Warm up

Row 500 m

2 rounds of

10 Behind the neck strict press

8 Burpees

4 Inchworm

Push Jerk

3-3-3-3-3

Conditioning

4 rounds of:  [Adv | Int | Basic]

10 Burpees

10 Sumo Deadlift High Pull [40/25 kg | 30/20 kg| 20/15 kg]

10 Abmat sit up

10 Shoulder to overhead [40/25 kg | 30/20 kg| 20/15 kg]

10 Cal row

 

Time cap 20 mins