Gymnastic Strength
Warm up
500 m row
2 rounds of
20 Mountain climber
5/5 lunges
5 squat jump
EMOM 10 min
3/3 reps Barbell front rack Lunges
Lowerbody work
4 Sets:
8 Strict Hanging leg raise
8 Rebounding Box jump
8/8 Spider plank crunch
8/8 Barbell back rack box step up
METCON
Warm up
2 mins single under
2 rounds of
3 Bear complex
10 Hollow rock + 10 secs Hollow Hold
5 squat jump
10 Push up + 30 secs plank hold
Back Squat
5-5-5-5-5
at 70-75% of 1 RM
Conditioning
AMRAP 12 mins
30 Double Unders | 60 Single unders | 30 Jumping Jack
15 abmat Sit ups
10 wallball [9/7 kg | 7/5 kg| Medball Thruster]