Gymnastic Strength
Week 2 of 4
Warm up
2 Rounds:
10 Band Pull Aparts
5 Hand Release Push Ups
10 Sec Dead Hang
10 Empty BB Bent Over Rows
Shoulder, Chest & back devolopment
Superset 1
3-4 Sets: (work for 15 mins)
10 Bench Press
10 Wide Grip Barbell bent over row
10 DB Front+Lateral raise
Supersets 2
3-4 Sets: (work for 15 mins)
10 Strict Press
10 Incline DB row
10 Wide Push up
Hybrid Cardio
Warm up
200 m of run
10 Squat Jump
10 medball thruster
20 Secs High Knees
Conditioning
“Kelly” [Adv | Int | Basic]
5 rounds of:
400 m run
30 Wallball [9/7 kg | 7/5 kg | medball thruster]
30 Box Jump | Step up | Air Squat
Time cap 45 mins