METCON
Warm Up
2 rounds:
100m Run (3 laps)
6 Scap Pull Ups
4/4 Lateral Box Step Ups
6 Muscle clean + strict press
4 Burpees
Metcon
Every 2 Min x 4 station x 4 Rounds: (32 Min Total)
Station 1: 200m Run (6 laps) + 6 Strict Chin Ups
Station 2: 9 Deadlifts + 7 Hang Power Cleans + 5 STOH
Station 3: 15/12 Cal Row + 12 Hand release Push Ups
Station 4: 16 Single DB Box Step Ups + 8/8 DB Gorilla Rows
DB weight [22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
Barbell weight (60/35 kg | 45/25 kg | 30/20 kg)
Gymnastic Strength
Warm up (corework)
4 sets:
12/12 heel taps
:30 hollow hold
12/12 Russian twist
Bench Press
8-8-8-8-8
Supersets 1
3 set of
12 Incline DB bench
10 Landmine Rotations
10 Lu raises
Superset 2
3 Sets:
12 Behind the neck strict press (record score)
12 supinated grip bent over BB row
:45 Plank shoulder taps