Gymnastic Strength
Warm up
Row 500 m
3 sets of
20 secs Hanging
8 KB Bent over Row
Supersets 1
3 sets of
8 Elevated feet Ring Row
4 Pausing Pull Up ( Pause 3 secs at bottom, middle and top)
Supersets 2
3 sets of
8 Upright Row
4 Pausing chin up ( Pause 3 secs at bottom, middle and top)
Supersets 3 (optional)
3 sets of
6 Pendlay Row
10 DB Hammer Curl
METCON
Warm up
Row 500 m
then 2 rounds of
10 Good morning
10 Kipping
10 GHD Back extension
2 wall walk
Pausing Deadlift
3-3-3-3-3
*pausing 3secs below knee
Conditioning
5 rounds of [Adv | Int | Basic]
30 Double Unders | 60 Single unders | 30 Jumping Jack
10 Pull up | 10 Sumo deadlift high Pull (35/25 kg) | Ring Rows
Directly Into…
5 Rounds:
30 Double Unders | 60 Single unders | 30 Jumping Jack
10Toes to Bar | GHD Sit up | Abmat sit up
Time cap 15 mins