Gymnastic Strength
Warm up (no measure)
3 Sets:
:30 Sec Bicycle Crunch
rest :15
:30 Sec Leg Lifts Over DB
Rest :15
:30 Sec Side Plank R
Rest :15
:30 Sec Side Plank L
Rest :30 and start back at top
Shoulder, Chest & back devolopment
Strict Press
5 x 3 reps Barbell strict press (record your weight)
Superset 1
2 Drop Sets:
10+ Bench press (heavy)
10+ Bench press (moderate)
10+ Bench press (light)
Superset with:
12 Landmine rows (Record your weight)
Supersets 2
3 Sets:
10 DB Flys (Record your weight)
8/8 DB Cross over raise
Finisher
2 Sets:
10 DB Front raise
10 DB Side raise
10 DB Upright row
*DB Raises
Complete all 10 front raises then all 10 side raises then upright rows. No rest between, each set is 30 total reps.
METCON
Warm up
2 Rounds:
100 m row
5/5 lateral box step ups
5 Romanian Deadlift
8 Bent over row
10 Straight Arm Banded Lat Pull Downs
Every 1:30 secs x 7 sets
5 Snatch Grip Deadlifts at
*increasing in weight
Conditioning
15 Minute AMRAP
1 Rope Climb | 3 Burpees knee to chest | 6 KB SDHP
3 Devils Press [2×22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
6 Box Jumps (60/50 cm) | (50/30 cm) | step up
9 Toe to Bar | V-sit up | Sit up
100m Run or 3 laps