Gymnastic Strength
Warm up
8 mins easy constant Row ( approx. 1600 m row)
then, 2 rounds of
5 Pausing back Squat
10 Superman pulse
10 worm walk
Back Squat
2-2-2-2-2-2
*All at 80% of 1 Rep Max (taken from last monday)
Supersets
3 sets of
20 GHD Hip Extensions
10 Barbell back rack box step up
1-minute Handstand Hold
Cooling down
8 mins easy constant Row ( approx. 1600 m row)
METCON
Warm up
500 m row
Then 2 rounds of
10 worm walk
10 V-sit up
10 kipping
10 Push up
Gymnastic volume
6 rounds of
2 wall walk
4 Ring Dips
6 Toes To Bar
Conditioning
For time [Adv | Int | Basic]
10-9-8-7-6-5-4-3-2-1
HSPU | Elevated HSPU | Push Press (45/30 kg)
Pull up | Banded Pull up | SDHP (45/30 kg)
Time cap 12 mins