METCON
2 rounds:
6 Cal row or bike
6/6 curtsy lunge
6 air squats
6 EB RDLs
6 burpees
Strength
EMOM x 10:00
MIN 1) 6 Heavy Deadlift (50% of 1RM)
Min 2) 20 secs Glute bridge plank
Conditioning
Helen
3 Rounds for time of [Adv | Int | Basic]
400m Run
21 Kettlebell Swings (24/16 kg | 16/12 kg | 12/8 kg)
12 Pull-ups | banded pull up | Ring rows
Gymnastic Strength
Warm up
500 m row
3 Sets:
10 Hollow rock
10 /10 Split squat
10 scapula pull up
Strength
Overhead Squat
5-5-5-5-5
Supersets 1
4 Sets:
60m Off Set Carries
*60m (2 laps) with1 Light KB overhead and1 heavy KB at farmer carry. Switch sides at 30m
45 secs wall sit
45 sec Dead hang from Rig with Chin up Hold
Superset 2
4 Sets:
10/8 Cal row or bike sprint (FAST)
:30 Sec Supine Hollow Hold on GHD