Gymnastic Strength
Warm up
3 rounds of
10 Box Jump
12 KB Swing
Supersets 1
3 sets of
8 Front squat
8 m Double Dumbell Walking lunges
30 Secs Wall sit (KB weighted)
Supersets 2
3 sets of
6 Wide pull up
10/10 DB Single arm Row
Core maintenance
4 sets of
8/8 Hanging oblique knee raise
12 Rower knee to chest
METCON
Warm up
2 mins of single unders
Then 2 rounds of
3 wall walk
3 EB Bear complex
10 Pike push up
10 Hanging knee raise
Thruster
3-3-3-3-3-3
Build to heavy
Handstand Push Up Practice
work for 10 mins
Conditioning
For Time [Adv | Int | Basic]
15 Handstand Push-ups | Elevated HSPU | Hand release Push up
30 Thrusters (40/25 kg | 30/20 kg | Empty bar
45 Toes-to-Bar | V-sit up | ab mat sit up
Time cap 10 mins