Gymnastic Strength
Warm up
500 m row
2 sets of
3 Pausing Pull up (pause at bottom 3 secs, middle 3 secs, top 3 secs)
3 Pausing push up (pause at bottom 3 secs, middle 3 secs, top 3 secs)
Supersets 1
4 sets of
6 Close grip Chin up
6/6 Single arm ring rows
4 Wall walk
Supersets 2
4 sets of
10/10 Single arm DB Row
10 Triceps Extension Push-up
10 Plate Ground to Overhead
METCON
Warm up
Dynamic Stretching
Conditioning
8 Rounds of
20 Double under
20 Air Squat
15 Cal row
15 Abmat sit up
10 Medball Box step up (10/8 kg)
10 Medball Walking lunges
Time cap 45 mins