Gymnastic Strength
Warm up
3 rounds of
10 Plank with Knee Tucks
10 Bicycle Crunches
10 Push up
Supersets 1
4 sets of
8 DB Seated Arnold Presses
8 Bent Over row
Supersets 2
3 sets of
8 Ring Biceps curl
10 DB Bench press
12 triceps bench dips (elevated feet)
METCON
Warm up
prepare and try every movement at least 5 reps
Conditioning
A, E2MOM for 8 min: 90 sec Amrap:
15/12 cal Row + Max hollow rock
-2 min rest-
B, E2MOM for 8 min: 90 sec Amrap:
20 Wall Balls 9/6 kg+ Max Handstand Hold (Wall facing) (scaled: Plank hold)
-2 min rest-
C, E2MOM for 8 min: 90 sec Amrap:
15 burpees + Max CrossOvers or single unders
-2 min rest-
D, E2MOM for 8 min: 90 sec Amrap:
12/12 Med ball Overhead lunges 9/7 kg + Max Abmat Sit Ups