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:
10 Barbell shrug
10 DB Romanian Deadlift
1:00 wall sit (add weight to your lap if able)
Superset 2
3-4 sets:
12 Sumo Deadlift
12 Ring Rows – Feet Elevated
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
32min AMRAP:
10 Hang Power Clean (empty bar)
10 Upright row
10 strict press
10 Back Squat
500 m row or 1k bike
15 Air Squat
15 KB Swing (16/12 kg)
15 Hollow rock
500 m row or 1k bike
20 Alt Renegade rows (15/10kg)
20 push-ups on your DBs
20 Sit-ups