Gymnastic Strength
Warm up
500 m row
2 sets of
6 Push Up
8 Barbell bent over row
12 Abmat sit up
Supersets 1
4 sets of
8 Hanging Leg raise
8 Diamond Push Up
8 Barbell reverse Curl
Supersets 2
4 sets of
10 DB Curl
10 Plate Tricep Extension
10 Decline Push Up
METCON
Warm up
Dynamic Stretching
Conditioning
4 Rounds of
600 m run
40 Cal Row
20 Cal Bike or 200 single unders