Gymnastic Strength
Warm up
2 Rounds
20 single unders
8 KB swing
4 Burpees
8 V-sit up
Skill work (review)
Double Under
work for 15-20 mins, focus on rhythm and speed change
Odd Object movement
3 Sets
8-8 Single arm KB Hang Snatch
8 Burpees box jump over
8 Slow GHD sit up
METCON
Warm up
2 Round:
250 m Row
10 push up
10 Air squat
10 walking lunges
10 Hollow rock
Conditioning
For Time:
Buy IN: 35/30 Cal Row or 400 m run
3 Rounds:
30 Empty Barbell SDHP
30 Empty Barbell Strict Press
30 Empty Barbell Back Squats
30 Knee to chest
30 Box Step Ups
30 Sit-ups
Cash out: 35/30 Cal Row or 400 m run
Time cap 40 mins