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
3-4 Sets:
6/6 Single Leg KB Deadlift
6/6 KB Cossack Squat
16 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
500 m row
into
2 rounds:
6 lunges
6 air squats
6 Sit Ups
15 secs Dead Hang
Conditioning
For Time:
200m row
20 Goblet squats (20/12 kg)
20/15 Strict Chin ups
400m row
40 front rack lunges (single arm KB, switch as needed)
40 sit-ups
600m row
60 Russian KB Swings
60 KB SDHP
60 KB Swings
400m row
40 sit-ups
40 front rack lunges
200m row
20/15 Chin ups
20 Goblet squats
Time cap 40 mins