Gymnastic Strength
Warm up
500 m row
2 rounds of
8 Good morning
8/8 Alt. V sit ups
4 Worm walk
Supersets
4 sets of
8 Bench Press
8 Deadlift
Corework
4 rounds of
10 Hollow rock
10 V-sit up
10 Tuck-ups
10 secs hollow hold
rest 2 minutes, repeat
Do unbroken if you can, then rest after.
METCON
Warm up
500 m row
Then try every movement at least 5 reps x 2 rounds
Conditioning
Aerobic Capacity
2 rounds of
Part 1
5 min Amrap:
10/8 Cal Row
5/5 Alt. Double Dumbbell Renegade Row (2*15/10 kg)
-rest 1 mins-
5 min Amrap:
10 Double KB Deadlift (2*16/12 kg)
10 Lateral Burpees over KB
-rest 1 mins-
5 min Amrap:
10 KB Box Step overs (16/12 kg) – using one KB
10 KB Russian Swings (16/12kg) – using one KB
-rest 1 mins-