Gymnastic Strength
Week 4 of 4
Warm up
2 Sets:
10 cossack squat
5 inch worm
10 EB Sumo deadlift
5 slow jefferson curl
Skill work
Pistol Squat
*work for 15 mins, focus on unilateral leg balance and coordination.
Superset
4 set of
10 Heavy sumo deadlift high pull
20 weighted pogo hops
10/10 KB Snatch
METCON
Warm up
500 m of row
2 Rounds:
6 wall balls
6 burpees
6 GHD sit up
6/6 single leg DB romanian deadlift
Conditioning
EMOM x 30 Min (6 Rounds)
Min 1: 12/10 cal Row
Min 2: 10 Double DB Squat clean (2×22.5/15 kg)
Min 3: 10 Med-ball Sit Ups (9/7 kg)
Min 4: 5 Devils press (2×22.5/15 kg)
Min 5: Rest