Gymnastic Strength
Warm up
3 rounds of
12 Kettlebell Swings
10 Jump Squat
Supersets
4 sets of
8 Barbell Back Squats: 4 sets of 6-8 reps
8/8 Bulgarian Split Squats with Dumbbells: 3 sets of 10-12 reps (each leg)
8 Sumo Deadlifts
Core maintenance
4 sets of
10/10 Lying Windshield Wipers
10/10 Russian Twists with KB
METCON
Warm up
500 m row
Then 2 rounds of
30 secs Handstand hold or plank shoulder taps
10 Box Jump
5 slow Deadlifts
Deadlift
5-5-5-5-5
Conditioning
For Time [Adv | Int | Basic]
10 Wall Walks | Scaled wall walks | 50/50 box elevated Plank shoulder taps
20 Burpees Box Jumps | Burpees step up | Burpees
30 Deadlifts (100/65 kg | 70/45 kg | 40/25 kg)
Time caps 10 mins