Gymnastic Strength

Warm up

Jumping Jack 1 mins

3 rounds of

20 mountain climber

5 hindu push up

Supersets 1

4 sets of

12 Overhead KB/Plate sit up

10 Narrow Grip Bench Press

10 Leg Raise

 

Supersets 2

4 sets of

15 Push Up

12 V-sit up

10 Bench Press

 

METCON

Warm up

 

Row 500 m

Then 2 rounds of

12 Air Squat

10 Push up

8 Wallball

6 Burpees

Front Squat

3-3-3-3-3

*Increasing in weight

Conditioning

“Bayu Birthday”

For Time [Adv | Int | Basic]

 

37 Burpees | Burpees | Half Burpees

37 Power Cleans (50/30 kg) | (40/25 kg) | Empty bar

37 Box Jump (60/50 cm) | (50/30 cm) | Step up

 

*with EMOM 5 Wall Ball Shots (9/7 kg) | (7/5 kg) | Medbal thruster

Time cap 15 mins