Gymnastic Strength
Warm up
3 rounds of
10 Plate Hammer curls
10 Triceps push downs with rubber band
Supersets 1
3 sets of
8 Bench Press
8 Bent Over row
Supersets 2
3 sets of
8 Incline DB Bench press
8 Upright rows
Core maintenance
4 sets of
10/10 Plank with leg raise
10 Russian Twists with Medicine Ball Throw (with partner)
METCON
Warm up
1 rounds of
400 m run
500 m row
20 walking lunges
20 abmat sit up
Conditioning
AMRAP 40 mins [Adv | Int | Basic]
200 m Run or 6 laps
20 Reverse Lunges (No Weight)
20 Overhead Squats (Empty Bar)
10/10 Single Leg Alternating V Ups
250 m row