Gymnastic Strength

Warm up

2 mins single unders

2 rounds of

8 Air Squat

4 Inch worm

EMOM 12 mins

Odd mins : 4 laps run 

Even mins : rest

Supersets 

4 Sets of

1 Laps Walking lunges

4 Devil Press

12 Cals Ski Erg

 

METCON

Warm up

 

400 m run

500 m row

1000 m bike

 

Conditioning

 

Sprint set x 4 round

6 Laps Run or 200 m run

8/6 Cal Bike

12/8 Cal Row

 

*rest 3 mins in between set

* your score is the slowest time