Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
10 Hollow rock
10 Cossack Squat (5 each leg)
5 Burpees
Supersets 1
4 sets of
8 Strict Press
8 Front rack lunges
30 secs/30 secs side plank
Supersets 2
4 sets of
8 Box/Bench Dips
8 Front Squat
1 mins Plank
METCON
Warm up
Single unders 2 mins
2 rounds of
6 EB Stif leg deadlift
6 EB Strict press
6 EB Thruster
3/3 Cossack Squat
Deadlift
5-5-5-5-5 (building to heavy)
Conditioning
EMOM 15 mins [Adv | Int | Basic]
mins 1 : 8 Deadlift [100/65 kg | 70/45 kg| 40/25 kg]
mins 2 : 8 Double KB Push Jerk [2×24/16 kg | 2×16/12 kg | 2×12/8 kg)
mins 3 : 8 Pistol Squat | Assisted/box Pistol Squat | Air Squat