12 December 2024

Gymnastic Strength

Warm up

2 Rounds

10 Jumping split squat

10 pausing glute bridge

10 push up

 

Skill work (review)

Sled Push 

*work for 15 mins, learn about hand positioning

 

Synchro Work

Find a partner, and do together

4 set of

8 Deadlift

8 Front Squat

8 Box Jump over or step up over

8 DB Snatch (Left)

8 DB Snatch (Right)

*pick a weight that you can do continuously with your partner.

 

Hybrid Cardio

Warm up

2 mins jumping jack

2 Rounds:

5 Inch worm

5 burpees

5 GHD sit up

10 V-sit up

Conditioning

3-6-9-12-15-18-21-24

KB swings (24/16kg)

24-21-18-15-12-9-6-3

Burpees to target

*After every sets 40 double unders or 100 Single unders

Time cap 35 mins