Gymnastic Strength
Warm up
2 Rounds
200 m row
10 KB SDHP
10 Toe touches
10 kipping
Skill work
Rowing Efficiency
work for 15 mins
Superset
3 Sets:
6 Snatch Push Press
8 Barbell SDHP
8 Tempo Goblet Squat to Push
45 secs KB front rack Hold
METCON
Warm up
500 m row
into
2 rounds:
6 lunges
6 air squats
6 Sit Ups
10/10 Mountain climber
Conditioning
Part A ) Compound Movement (From 00:00 – 20:00)
EMOM for 20 min 4 rounds
1: 12-15 Wall Balls (9/7 kg)
2: 10-12 Burpee Box Jump
3: 16-20 Goblet KB Lunges (22.5/15 kg)
4: 1 lap Farmers Carry (2×24 kg /16 kg)
5: Rest
-rest 2 mins-
Part B) Bodyweight (From 22:00 – 35:00)
3 rounds of :
– 20 Air Squats
– 15 Hand release push up
– 200m Run / 250m Ski / 300m Row / 0.4k bike
*rest in remaining time
Part C) CORE (35:00 – 40:00)
3 rounds of :
– 30 sec Tuck ups
– 30 sec Flutter Kicks
– 30 sec Plank