Gymnastic Strength

Warm up

Jumping Jack 1 mins

3 rounds of

5 Leg Raise

5 Push up 

 

Supersets 1

4 sets of

10 Overhead KB/Plate sit up

10 Bench Press

 

Supersets 2

4 sets of

12 V-sit up

10 Incline Bench Press

10 Push up

 

METCON

Warm up

 

Row 500 m

Then 2 rounds of

10 Air Squat

3 x 3 Position of Squat Snatch

6 Snatch Grip Press

6 Hindhu Push up

 

Back Squat

5-5-5-5-5

 

Conditioning

3 rounds of [Adv | Int | Basic]

15 Double DB Squat [22.5/15 kg | 15/10 kg| Air Squat]

15 Push up | Knee push up| Box Push up

10 GHD sit up | V-sit up | Ab mat sit up

10 HSPU | elevated HSPU | Pike Push up

 

Time cap 15 mins