Gymnastic Strength
Warm up
2 Rounds
30 Single unders
8 GHD Sit up
4 Pausing OH Squat
8 Hanging leg raise
4/4 Single arm ring rows
Skill work (review)
Double unders
work for 20 mins, if you already have it, work on your breathing and target number
Odd Object movement
4 Sets
5 Snatch Balance
30 secs Chinese plank
5 DB Man maker
METCON
Warm up
250 m Row
200 m run
0.5 k Bike
10 Air Squat
10 Push Up
10 KB Swing
10 Sit up
Conditioning
2 Rounds:
3:00 work/ 1:00 rest
35/30 Cal row or 28/24 Cal Bike
amrap air squats
– 1:00 rest –
12/10 Laps run
amrap Push-ups
– 1:00 rest –
35/30 Cal row or 28/24 Cal Bike
Amrap KB Swing (24/16 kg)
– 1:00 rest –
12/10 Laps run
Amrap Abmat sit ups
– 1:00 rest –