Gymnastic Strength
Warm up
3 mins of single unders
2 Rounds
10 superman pulse
10 Straight Leg Sit Ups
10 kipping
Skill work
Kipping Pull up or Butterfly Pull up
work for 15 mins
Superset 1
3 Sets:
8 GHD Back Extension with Rotation to left
8 GHD Back Extension with Rotation to right
12 Hanging Strict Leg Raise
Superset 2
3 sets:
10 DB Poliquin lateral raise
10 Incline DB biceps curl
METCON
Warm up
2 rounds:
200 m run or 6 laps
10 Air Squat
10 push up
10 Hollow rock + 10 Sec Hollow Body Hold
30 secs bar hang
Conditioning
4 rounds of :
200 m run or 6 laps
150 single unders
100 m KB Farmer carry (2×24 kg/16 kg)
10 DB Curl to press (2×15 kg/10 kg)
10 DB Thruster (2×15 kg/10 kg)
10 Alt Renegade Rows + Push Up (2×15 kg/10 kg)
10 Burpees
Time cap 40 mins