7 June 2022

Gymnastic Strength

Warm up

Row 500 m

Pull up

1-2-3-4-5-6-7-8-9-10

*try unbroken

Supersets 1 

4 sets of

6 Pendlay row

10 Plate Hammer Curl

Supersets 2 

4 sets of

8 Chin up

8 Upright row

Supersets 3 (optional)

4 sets of

6 Wide Pull up

10 Barbell curl

 

METCON

Warm up

Row 500 m

then 2 rounds of

5 Kang Squat

10 Kipping

5 Burpees box jump

10 GHD Back extension

Deadlift

3-3-3-3-3

Conditioning

AMRAP 10 mins [Adv | Int | Basic]

10 Pull up | Banded Pull up | Ring Row

10 KB Swing [24/16 kg | 16/12 kg | 12/8 kg ]

10 Box Jump over [60/50 cm | 50/30* cm | step up]