Gymnastic Strength
Warm up
500 m row
400 m run
10 Burpees
10 Squat Jump
Tabata Rowing
20 secs on: 10secs Off x 8 round
4-6 Calories per round
Circuit Training
2 mins on : 2 mins off x 5 rounds
50 Single unders
15 KB swing
10 KB Goblet Squat
10 Burpees
METCON
Warm up
400 m run
then 2 rounds of
3 Wall walk
3 x 3 Position of Power Snatch
3 Pausing Overhead Squat
Snatch Balance
5 Sets of 2 reps
*building weight, pause at bottom 3 secs
Conditioning
5 Rounds For time
7 HSPU | Box Pike Push Up | Hand Release Push up
7 Power Snatch (40/25 kg) | (30/20 kg) | (20/15 kg)
Cash out: 400 m run
Time cap 12 mins