Gymnastic Strength
Warm up
6 mins easy constant Row
then, 2 rounds of
20 Mountain climber
10 Single arm Ring rows (5 reps each arm)
Superset 1
3 Sets:
6 Single Leg KB RDL per Leg
6/6 Farmers hold Bulgarian Split Squat
16 Leg Alt Single leg V-Ups
Superset 2
3-4 sets:
8/8 Pallof press
10 Ring Bicep curls
12/12 KB Suitcase crunch
Cooling Down
6 mins easy constant Row
METCON
Warm up
Run 400 m
Then 2 rounds of
try everymovement at least 5 reps
Conditioning
4 Rounds For time :
200m Run
20 Double KB Walking Lunge Steps w Farmers Hold (2×16/12 kg)
20 Cal Bike
20 Push Ups w Hands on KBs
20 Cal Row
20 Box Step Ups (24/20)
20 Double KB Deadlift
10 Strict Pull Ups
10/10 Single Arm KB Strict Press
Time cap 45 mins