Gymnastic Strength
Warm up
2 Rounds
10 Alt. v-ups
5 strict leg raise/ t2b
10 push up
Skill work (review)
Toes to ring
*work for 15 mins, learn about balance unilaterally, add weight if possible
Odd object movement
4 set of
10/10 Plank KB Saw
8 kneel jump
4 laps KB suitcase carry
4 Inverted burpee
Hybrid Cardio
Warm up
500 m row
then try each movement 8 reps
Conditioning
The chipper:
100 Single Arm Alt. Russian Kettlebell Swing (24/16 kg)
80/65 cal row
80 m single KB walking lunges
60 m Burpees broad jump
60 wall balls (9/7 kg)
40 Leg raises
40 hand release push up