Gymnastic Strength

Warm up

Jumping Jack 1 mins

2 rounds of

10 Burpees

6 Worm walk

 

Supersets 1

4 sets of

10 Plate Overhead Sit up

10 Bench Press

5 Devil presses

 

Supersets 2

4 sets of

12 Alt. V-sit up

10 Incline Bench Press

5 DB Man-maker

 

METCON

Warm up

 

Row 500 m

Then 2 rounds of

4 bear complex

10 kipping

4 EB Overhead lunges (each leg)

10 V- sit up

 

Front Squat

EMOM 10 mins

3 Front Squats

at 65-70% of 1 RM Back squat

 

Conditioning

For time [Adv | Int | Basic]

3 rounds of

20 Alternating DB snatch (22.5/15 kg | 15/10 kg | plate ground to OH)

15 Wall ball [9/7 kg | 7/5 kg | medball thruster]

10 Toes to bar | GHD Sit up | knee to chest

5 Thruster [50/30 kg | 40/25 kg | 20/15 kg]

 

Time cap 15 mins

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