Gymnastic Strength
Warm up
500 m row
then, 2 rounds of
8 Burpees
8 Jumping squat
8 Knee to chest
A.Core work
4 Rounds
20/20 sec Side Plank
20 sec Hollow Hold
15 Tuck Ups
B.Functional sets
3 Sets of
6 Bear complex
6 Devil Presses
*pick your weight
METCON
Warm up
500 m row
2 Rounds
8 Kettlebell Swings
8 Inch Worm
8 Box Jump
A.Every 2 mins x 5 rounds (Adv | Int | Basic)
10-16 Alt. DB Snatch [22.5/15 kg | 17.5/10 kg | 12.5/5 Kg]
8-12 Box Jump over
Choose a rep range that will allow you to have at least 30 seconds of rest each minute.
B.For Time
As fast as you can
100/80 Cal Row