Gymnastic Strength
Warm up
400 m run
2 rounds of
30 secs plank
5 Burpees to target
2 wall walk
Durante Core Super sets
4 sets of
10 Hollow rock
10 V-sit up
10 Tuck ups
10 secs Hollow hold
Supersets
3 sets of
3 DB Man maker
3 Power clean and Jerk
6 laps /200 m run
METCON
Warm Up
500 m row
2 rounds of:
10 Kipping
2 Slow Pull up
10 Air Squat
Kipping/Butterfly Pull up practice
practice pull up for 20 mins
Conditioning
‘Melly B’day’
For time [Adv | Int | Basic]
EMOM 9 mins
3 Back Squat (Bodyweight | 75% BW | 50% BW)
*in remaining time every mins , do max cal of Row
*your score is your rowing cal