Gymnastic Strength
Warm up
2 Sets:
10 KB Upright rows
10 Push up
10 Knee to chest
10/10 Kneeling KB Halo
Biceps & Triceps
Pausing chin ups
4 sets of 5 reps of pausing Chin ups
*pause 5 secs at the top
Superset 1
3 Supersets:
10 DB Skull Crusher
10 Upright rows
Superset 2
3 Supersets:
10 Supinated grip barbell rows
10/10 Alt crossover hammer curls
Superset 3 (optional)
3 Supersets:
6-10 Clap or explosive push up
6-10 Close grip Pull up
METCON
Warm up
400 m of row
2 Rounds:
10 Kipping
10 Air Squat
10 m Frog jump
10 V-sit up
Circuit Strength
Every 3:00 x 4 sets
10 m Sandbag walking Lunges
6-8 Strict Pull up
6-8 Strict Double KB press
Conditioning
2 rounds for time of:
60 double-unders | 150 single unders | 60 Jumping jack
20 KB Farmers Hold Lunges (2×24/16 kg | 16/12 kg | 12/8 kg)
60 double-unders
20 Pull ups | banded Pull ups | Ring rows
60 double-unders
20 Toes to bar | 30 Knee to chest | 20 Ab mat sit up
Time cap: 15 minutes