Gymnastic Strength
Warm up
2 Rounds
8/8 Lateral box step up
5/5 cossack Squat
8 Jefferson curl
5/5 Alt. V ups
Skill work
Pistol Squat
work for 15 mins
Static Gymnastic
3 Sets
:20 Active Hang Hold
:10 Chin Over Bar Pullup Hold
:10 Ring Dip Hold
:10 Ring Support Hold
:20 Hollow Hold
Superset
3 Sets
10 Snatch Grip Sots Press
10 Snatch Grip Upright Rows
:20 OH Squat Hold
METCON
Warm up
2 Round:
200 m Run
250 m row
8 Burpees
8 Hollow rock
8 KB SDHP
Conditioning
Complete 4 Rounds for 40 Min Total
Work for 1:30/ Rest for :30
Station1 :15/12 Cal Row + AMRAP Russian Kettlebell Swings (24/16 kg)
:30 Sec Rest
Station 2: 200m Run + AMRAP Strict Pull Ups
:30 Sec Rest
Station 3: 14 Burpee to target + AMRAP Air Squats
:30 Rest
Station 4: 45 Double Unders + AMRAP V-Ups
:30 Sec Rest
Station 5: 20 Alt Box Step Ups + AMRAP Hand Release Push Ups
:30 sec rest then back to top
Note: Work for :90 seconds at each station then rest for :30 and move to the next station.
Each round = 10 Min long. Complete 4 Rounds