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 Clean and Jerk
8 Burpees box jump over
8 Slow GHD sit up
Hybrid Cardio
Warm up
500 m row
2 Rounds:
5 wallball
5 burpees
5/5 lunges
10 V-sit up
Conditioning
Station 1 AMRAP 7 mins
Buy in : 1000 m row
Max reps wall balls in (9/7 kg) in the remaining time
-rest 2:30 mins-
Station 2 AMRAP 7 mins
Buy in : 800 m run or 26 laps
Max reps burpees to target in the remaining time
-rest 2:30 mins-
Station 3 AMRAP 7 mins
Buy in : 1000 m ski or 1.8k Air bike
Max reps single arm KB Lunges (24/16 kg) in the remaining time
-rest 2:30 mins-
Station 4 AMRAP 7 mins
Buy in : 75 Sandbag box step up (15/10 kg)
Max reps abmat sit up in the remaining time