Gymnastic Strength
Warm up
500 m row
then, 2 rounds of
10 Good morning
3 wall walk
Supersets 1
4 sets of
10 Deadlift (at 65-75% RM)
15 Secs Ring/Box Support Hold
Supersets 2
3 sets of
10 Power clean (at 60% RM)
15 secs single leg wall sit (each leg)
Cooling down (optional)
6 mins easy constant Row
METCON
Warm up
500 m row
2 rounds of:
8 Box step up
8 burpees
8 Hand release push up
8/8 Plank shoulder taps
Conditioning
3 Rounds
3 min Amrap:
12/10 Cal Row
8 Sandbag Box Step Up (60/50 cm) -(20/15 kg) -or you can use empty barbell
-rest 1 mins-
3 min Amrap:
8 Plate Ground to Overhead 20/15 kg
6 Burpees to plate
-rest 1 mins-
3 min Amrap:
8 Hand Release Push Ups
16 Air Squats
-rest 1 mins-