Gymnastic Strength
Warm up
5 mins Row (breathing exclusively through your nose)
2 Rounds:
10/10 Lateral Step up
10 x 90/90 Rotations
10 Back Squat (Empty Bar)
Back Squat
6-6-6-6 (record your weight, start from 60% RM)
3 sec negative
1 sec pause @ bottom
Superset 1
3-4 Sets:
8 Good morning
12/12 DB front feet elevated Split Squat
Superset 2
3-4 sets:
10/10 BB Upright Crossover Raise
20 Alt Banded Dead Bugs
12/12 KB overhead plate sidebends
METCON
Warm up
500 m row
into
2 rounds:
6 lunges
6 air squats
6 Sit Ups
:10 Sec Dead Hang From Rig
Conditioning
Tabata Thursday:
Station 1: 5/4 cal Row
*rest 2 min
Station 2: 8-10 alt Lunge
*rest 2 min
Station 3: 8-10 Hang Power clean (empty bar)
*rest 2 min
Station 4: 12 Double unders or 20 Singles
*rest 2 min
Station 5: 8-10 Push Press (empty bar)
*rest 2 min
Station 6: Plank
*rest 2 min