METCON
Warm up
2 Rounds:
20 secs handstand Hold
10 Burpees
10 Good morning
10 Air squat to toe touch
15 secs dead hang
Deadlift
EMOM 10:00 at constant weight, alternating between
Min 1: 5 Deadlift at 75-80% of RM
Min 2 : 5 GHD sit up (weighted/medball)
Conditioning
12-9-6-3
HSPU | elevated HSPU | 2x Hand release push up
Deadlift (100/65 kg | 80/50 kg | 60/35 kg)
Burpee Box Jump over
Time cap 10 mins
Gymnastic strength
Warm up
2 sets of
5/5 single leg glutebridge
10 emptybar frontsquat
5 stiff leg deadlift
LEG Day
Back Squat
every 2 mins x 5 set
12 no lockout backsquat
Superset 1
3 round
8/8 DB bulgarian split squat
8 Snatch Grip Romanian Deadlift
Supersets
3 round
5 heavy clean pull
10 sumo stance db goblet squat