Gymnastic Strength
Warm up
3 mins of single unders
2 Rounds
10 superman pulse
10 Straight Leg Sit Ups
10 kipping
Skill work
Free Head Stand
work for 15 mins
Superset
3 Sets:
8 GHD Back Extension with Rotation to left
8 GHD Back Extension with Rotation to right
10 DB Poliquin lateral raise
12 Hanging Strict Leg Raise
METCON
Warm up
500 m row
into
2 rounds:
6 lunges
6 air squats
6 Sit Ups
10/10 Mountain climber
Conditioning
Every station rule = 20 secs on/ 10 secs rest x 8 Sets
Tabata Thursday:
Station 1: 5/4 cal Row
*rest 2 min
Station 2: 8-10 alt Lunge
*rest 2 min
Station 3: 8-10 Hang Power clean (empty bar)
*rest 2 min
Station 4: 12 Double unders or 20 Singles
*rest 2 min
Station 5: 8-10 Push Press (empty bar)
*rest 2 min
Station 6: Plank
*rest 2 mins
Station 7 : 8-10 Kettlebell Swing (16/12 kg)