Gymnastic Strength

Warm up

Jumping Jack 1 mins

3 rounds of

20 mountain climber

5 hindu push up

Supersets 1

4 sets of

12 Overhead KB/Plate sit up

10 Narrow Grip Bench Press

10 Leg Raise

 

Supersets 2

4 sets of

15 Push Up

12 V-sit up

10 Bench Press

 

METCON

Warm up

 

Row 500 m

Then 2 rounds of

12 Air Squat

10 Push up

8 Cossack Squat

6 Burpees

Back Squat

5-5-5-5-5

Conditioning

AMRAP 15 mins [Adv | Int | Basic]

10 Wall Ball  [9/7 kg | 7/5 kg| Medball Thruster]

10/8 Cal Row 

10 Burpees | Burpees | Air Squat