Gymnastic Strength
Warm up
500 m row
2 rounds of
2 wall walk
6 Hand release push up
8 Knee to chest
First EMOM 12 mins
mins 1 : 12-16 Knee to chest
Mins 2 : 30 secs Handstand Hold
x 6 Sets
Second EMOM 12 mins
mins 1 : 12-16 Hand release Push up
Mins 2 : 2 Lap KB Farmer carry (2×20 kg / 2 x 16 kg)
x 6 Sets
METCON
Warm Up
400 m run
2 rounds of:
2 Slow pull up
10 EB Front rack lunges
2 wall walk
10 V-sit up
Bench Press + Pull Up
5 set of
5 Bench Press
5 Pull up (weighted)
Conditioning
4 Rounds For time [Adv | Int | Basic]
8 Toes To bar | GHD sit up | sit up
10 Burpees lateral over bar | stepping | Burpees
12 Front rack Lunges (40/25 kg | 30 kg/20 kg | 20/15 kg)
Time cap 12 mins