Gymnastic Strength
Warm up
2 rounds of
2 wall walk
10 Plate halos (each direction)
10 Push up
10 Ring rows
A. Supersets 1
5 Rounds
5 Bench Press (2-Second Pause at bottom) @70% RM
10 Bent over row
B. Supersets 2
3 Rounds (For Quality)
8-12 Dumbbell Reverse Flys
8-12 Diamond Push-Ups
8-12 Seated Dumbbell Arnold Press
METCON
Warm up
2 mins of single unders
2 rounds of
2 wall walk
4 slow pull up
5/5 Curtsy lunges
10 Box Jump
A. Gymnastic Work
EMOM 10
(Every minute on the minute for 10 minutes)
Odd minutes: 3 Strict HSPU
Even minutes: 1 Rope Climb
B. Conditioning
4 Rounds
In a 4-minute window complete:
50 Double Unders (or 100 singles)
6-10 Alternating Pistol Squats | Assisted (hold a box or rig) | DB Goblet reverse lunge
6-10 Alternating Dumbbell Snatch [22.5/15 kg | 17.5/10 kg | 12.5/5 Kg]
6-10 Burpee Box Jump Overs | Step up | Burpees