Gymnastic Strength
Warm up
Row 500 m
3 sets of
3 Pull Up (Slow)
10 Single Arm DB Row
Supersets 1
4 sets of
6 Pull up
12 single leg Deadlift (6 reeps each leg)
Supersets 2
4 sets of
5 Chin Up
10 Upright Row
20 Single arm DB row (10 reps each arm)
METCON
Warm up
Row 500 m
then 2 rounds of
10 Good morning
10 Kipping
10 GHD Back extension
2 wall walk
Strict Press
5-5-5-5-5
Conditioning
3 rounds of [Adv | Int | Basic]
5 Double KB Push Jerk [(2×24 kg/2×16 kg) | (2×16 kg/2×12 kg) | (2×12 kg/2×8 kg)]
10 Pull up | Banded Pull up | jumping Pull up
15 Cal Row
20 Box Jump [60/50 cm | 50/30* cm | step up]