27 July 2023

Gymnastic Strength

Warm up

5 mins Row (breathing exclusively through your nose)

then, 2 rounds of

10 strict knee to chest (no swing)

100m KB Suitcase carry R (heavy)

100m KB Suitcase carry L(heavy)

Superset 1

3-4 Sets:

30 sec x Adductor Wall Sit

8 romanian deadlift 

12/12 DB front feet elevated Split Squat

 

 Superset 2

3-4 sets:

8 Cyclist front squat

12 Overhead plate sit up

12/12 KB overhead plate sidebends

 

 

METCON

Warm up

2 Rounds:

0.4 k Bike

250 m Row

10 lunges

5 Inchworm

5 EB Behind the neck press

  

Conditioning

EMOM 32:00

4 rounds:

 

MIN 1- 12/10 Cal bike

MIN 2- 20 EB Strict press

 

MIN 3 – 12/10 cal row

min 4 – 20 EB Bent over row

 

MIN 5 – 4 laps run

MIN 6 – 20 EB back rack lunges

 

MIN 7 – 12 Box Jump

MIN 8 – 20 Tuck ups