Gymnastic Strength
Warm up
3 mins of single unders
2 Rounds
8/8 Single arm DB OH Sit up
10 Superman pulse then 10 secs hold in the end
8/8 World’s Greatest Stretch
Skill work
DB/KB Turkish Get 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
12-14 DB Lat pull over
Superset 2
3 sets:
12 Hanging Strict Leg Raise
10 Incline DB biceps curl
METCON
Warm up
2 Round:
200 m Run
8 Burpees
4 EB Bear complex
8 Inch worm
Conditioning
4 rounds of
200 m run or 6 laps
20 Ab mat Sit-ups
20 Push-ups
20 EB Upright row
20 EB strict press
20 EB Back Squat
20 Box Step up (60/50 cm)
10 Strict pull-ups
Time cap 36 mins