Gymnastic Strength
Warm up
6 mins easy constant Run ( approx. 800 m run or 25 laps)
then, 2 rounds of
5 Burpees
10 Push Up
Supersets 1
4 sets of
8 Double DB Push Press
8 Plate Lu raise
Supersets 2
4 sets of
12 Alt. DB Strict Press
12 GHD sit up
Cooling Down (optional)
6 mins easy constant Run ( approx. 800 m run or 25 laps)
METCON
Warm up
3 mins single unders
Then 2 rounds of
10 Kipping
10 Jump squat
10 Hollow rock
2 slow pull up w/pause on the top
Double Under practice
practice for 15 mins, aim consistent reps per sets or try unbroken as many as possible
Conditioning
5 Rounds For time : [Adv | Int | Basic]
5 Pull up | Banded Pull up | ring rows
10 Wall ball (9/7 kg | 7/5 kg | Medball thruster)
250 M row
Time cap 12 mins