Gymnastic Strength
Warm up
500 m row
then, 2 rounds of
3 slow pull up
3 wall walk
Supersets 1
3 sets of
5 Pull up
5 Strict HSPU or Kipping HSPU or 15 secs of HS hold
10 Medball Abmat sit up
Supersets 2
3 sets of
5 Skin the cat or 5 Pausing Knee to chest (3 secs Pause)
5/5 Handstand Shoulder tap or 10/10 Box Plank Shoulder tap
10 Reverse Burpee
METCON
Warm up
500 m row
Then 2 rounds of
5 DB Goblet Squat
5/5 Single arm DB Clean and Jerk
10 Burpee
Row Sprint
3 sets of
250 m Row
-rest 3 mins in between set, make sure you go all out as fast as you can every set
Conditioning
AMRAP 12 mins [Adv | Int | Basic]
8 Cal Row
4 Double Dumbbell Deadlift 22.5/15 kg
3 Double Dumbbell Hang Power Cleans 22.5/15 kg
2 Double Dumbbell Front Squats 22.5/15 kg
1 Double Dumbbell Push Jerk 22.5/15 kg