Gymnastic Strength
Warm up
200 m run or 6 laps
2 sets of
30 secs hanging
8 Medball clean and jerk
EMOM 8 mins
70 single unders or 35 double unders
Supersets 1
3 sets of
8 Chin up
8 Diamond Push Up
Supersets 2
3 sets of
8 Barbell reverse Curl
8 Plate Tricep Extension
8 Push up
METCON
Warm up
Dynamic Stretching
Conditioning
AMRAP 40 mins
20 KB swing {24/16 kg | 16/12 kg | 12/8 kg)
15 Sit up
20 Air Squat
15 Hollow rock
20/16 Cal Row