Gymnastic Strength
Warm up
1 mins Jumping Jack
2 sets of
1 mins Plank
10 Medball thruster
10 Burpees
EMOM 10 min
8-12 Box Jump
Supersets
4 sets of
8 Ring Bicep Curl
8 Broad Jump
8 Plate Triceps Extension
8/8 Split Squat Jump
METCON
Warm up
Dynamic stretching
Conditioning
EMOM for 36 min:
Min 1: Row for max cals(50 secs)
Min 2: 10 KB Swings 16/12 kg + 10 V-Ups
Min 3: Max reps Reverse Burpees
Min 4: 10 Alternating KB Goblet Lunges 16/12 kg + 10 Hollow rock
Min 5: Max laps of runs
Min 6: Rest