Gymnastic Strength
Warm up
try every movement for 10 reps
Circuit Body armor
*focus on keep moving for entire minute, use light to moderate weight
3 rounds of
1 mins on / 1 mins off
1: Plate ground to Overhead
2: Plate hammer curl
3: Abmat sit up
4: Air Squat
5: Row Calorie
6: Plank Shoulder taps
7: single under or jumping jack
METCON
Warm up
Dynamic stretching
and build up thruster weight
Conditioning
