Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
10 EB Upright rows
10 Push up
10 Knee to chest
10/10 Plate Halo
Biceps & Triceps
Strict chin ups
40 Strict chin Ups
*Complete in as few of sets as possible
Superset 1
3 Supersets:
10 Incline DB Skull Crusher
10 Barbell curls
Superset 2
3 Supersets:
12 Barbell close grip bench press
12 Wall leaning DB Hammer curls
Superset 3 (optional)
3 Supersets:
5/5 Archer Push up
2/2 Commando pull up
METCON
Warm up
400 m of row
2 Rounds:
10 Kipping
10 Air Squat
10 m Frog jump
10 V-sit up
Shuttle sprint
4-6 sets of 4 x 10 m shuttle sprint
*go with 100% effort of sprint
Conditioning
2:00 on /1:00 off x 5 sets
200 m run or 6 laps
7 Toes to bar | Knee to chest | V-sit up
Amrap wallballs (9/7kg | 7/5kg | medball thruster) in remaining 2:00