Gymnastics Strength
warm up :
2 round
5/5 single leg glute bridge
5 Slow (10 secs) air squat
15 wall leaning calf raise
Superset 1
5 set
5 tempo backsquat
*5 Secs lowering
superset 2
3 set
10 kb goblet squat
6/6 db reverse lunges
superset 3
3 set
6/6 single leg deadlift
20 db calf raise
METCON
Warm up
400 m run
2 Rounds:
10 EB Elbow rotation
3 Bear complex
10 GHD back extension
6/6 Single arm DB Push Press
Heavy Thruster
Every 1:30 mins x 6 sets
3 Thruster
*build up weight
Conditioning
Buy In: 800 m run or 26 laps
into
5 rounds:
8 Front Squat (60/40 kg | 45/30 kg | 30/20 kg)
4 Shoulder to OH (60/40 kg | 45/30 kg | 30/20 kg)
Time cap 15 mins