Gymnastic Strength
Warm up
2 Rounds
8 Superman pulse with hold 10 secs in the last reps
5 Knees to elbow
6/6 DB Single arm Thruster
5 pausing ring rows
Skill work (review)
Kipping Pull up/ Chest to bar
work for 15 mins, focus on kipping technique and pulling timing
Odd Object movement
3 Sets
5/5 Single arm DB Squat Snatch
8 Dual DB Push Jerk
10 m Trap Bar Farmers carry AHAP
Hybrid Cardio
Warm up
2 Round:
250 m Row
5 burpee
5/5 KB Tater
5/5 lateral box step up
10 sit up
Conditioning
Every 2:00 for 40:00 (4 Rounds)
1: 10 Burpees + 12 Single KB Box Step over (16/12 kg)
2: 20/16 Cal row
3: 16 Hang Single KB Snatch (16/12 kg) + 12 Lunges
4: 200 m run or 7 laps
5: 10 Inch Worm + 10 V-Ups