Gymnastic Strength

 

Warm up

 

Row 500 m

Then 2 rounds of

10 Air Squat

20 Mountain Climber

 

Supersets 1

4 sets of

12 Hanging Leg Raise

8 Front Rack Lunges (4 each leg)

 

Supersets 2

4 sets of

4 Overhead Squat

10 GHD sit up or V-sit up

45 secs Wall sit

 

METCON

Warm up

 

Single unders 2 mins

Then 2 rounds of

10 Push up

6 Burpees

4 Pausing OH Squat

4 Strict Pull up

 

Weighted Gymnastic

5 sets of

3 weighted pull up + 3 weighted ring dips

 

Conditioning

4 rounds of [Adv | Int | Basic]

6 Pull up | Banded Pull up | Inverted Row

6 Overhead Squat [40/25 kg | 30/20 kg| 20/15 kg]

12 KB Swing (24/16 kg) | (16/12 kg) | (12/8 kg)

30 Double Unders | 40 singles | 20 Jumping jack

 

Time cap 12 mins