Gymnastic Strength

Warm up

Jumping Jack 1 mins

2 rounds of

8 KB Swing

8 Push up

EMOM 8 Mins

40 Secs Farmer Carry

Supersets 1

4 sets of

8 Good morning with  weight

8 Weighted Push up (put plate on the back)

Supersets 2

3 sets of

30 secs Scissor Kicks

12 Alt. DB Bench press (6 each arm)

METCON

Warm up

 

Row 500 m

Then 2 rounds of

4 bear complex

10 Goodmorning

4 Inch worm

10 V- sit up

 

Thruster

Every 3 mins x 5 sets

3-3-3-3-3

* bar from the floor

Conditioning

“ Tri B’day”

For time [Adv | Int | Basic]

 

In 12 mins

 

Min 0 – 10:00

AMRAP

10 Deadlift (70/45kg | 60/35 kg | Double KB deadlift)

10 Wallball (9/7 kg | 7/5 kg | Medball thruster)

 

then directly to, Min 10:00-12:00

Max cal of Row