Gymnastic Strength
Warm up
500 m row
2 sets of
1 mins Plank
10 Bent Over row
10 SDHP
Practice Toes To Bar Progression
Practice for 10-15 mins
Supersets
4 sets of
8 Ring Bicep Curl
8 Diamond Push Up
8 Narrow grip Pull up
8 Plate Triceps Extension
METCON
Warm up
Dynamic stretching
Conditioning
AMRAP 40 mins
8 mins Row for calories
8 mins Burpees for calories
8 mins Bike for calories
8 Mins box step up for reps
8 mins walking lunges or reps
Your score is total calories and rep