12 Aug 2022
Gymnastic Strength
Warm up
2 mins single unders
2 rounds of
8 Air Squat
4 Inch worm
EMOM 12 mins
Odd mins : 6-9 Burpees + 10-14 Box Step up
Even mins : rest
Supersets
4 Sets of
4 Pull up (weighted)
6 Push Press
8 Upright Row
METCON
Warm up
400 m run
2 rounds of
3 Pausing Overhead Squat
3 Wall walk
6 Wall ball
6 KB swing
Overhead Squat
EMOM 10 mins
2 Overhead Squat at 70-75% of RM
Conditioning
50 KB Swing* [24/16 kg | 16/12 kg | 12/8 kg ]
50 Wallball* (10/8 kg) | (8/6 kg) | Medball thruster
*every time you break (not fluidly moving), run 200 m or 6 laps run