Gymnastic Strength
Warm up
2 mins single unders
2 Rounds
6 hanging leg raise
8/8 bulgarian squat
20 leaning calf raise
Skill work
Crossover Jumping rope
work for 15 mins
Pacing Training
3-4 Sets
45-90 secs single unders unbroken or (25-50) unbroken double unders
60 secs unbroken russian KB swing
60 secs air bike at 47-50 rpm for female and 57-60 rpm for male
METCON
Warm up
Try every movement at least 5 reps except the run
Conditioning
2 rounds of
20 plate OH lunges (15/10 kg)
20 Plate GTOH(15/10 kg)
20 Plate Russ Twists (15/10 kg)
20/16 cal row
20 Air Squat
10 Strict Pull ups
20 cal bike or ski
20 KB Swing (16/12 kg)
20 Box Step Ups
400 m run or 13 laps
20 Hanging Knee Raises
20 Burpees to Target
Time cap 45 mins