Gymnastic Strength
Warm up
3 rounds of
10 Diamond Push up
10 Tricep Dips with Resistance Bands
3 pull up with pause at the top
Supersets 1
3 sets of
10 Dumbbell Hammer Curls with Twist
8 Strict Press
Supersets 2
3 sets of
6 Wide pull up
10/10 DB Single arm Row
Core maintenance
4 sets of
10 Hanging knee raise with pause at top
10/10 Plank to toe touch
METCON
Warm up
2 mins of single unders
Then 2 rounds of
10 Push up
10 Kipping
5 EB barbell curl to strict press
Push Press
3-3-3-3-3-3
Conditioning
AMRAP 12 mins [Adv | Int | Basic]
5 Push Press (60/35 kg | 40/25 kg | empty bar
10 Pull up | Banded Pull up | Ring rows
30 Double Unders | 60 singles | 30 Jumping jack