Gymnastic Strength
Warm up
2 Rounds
8 V-sit up
4/4 single arm DB OH squat
8 Kipping
20 secs mountain climber
Skill work (review)
Toes to bar
work for 20 mins, focus how to string the reps together
Odd Object movement
4 Sets
6 Alt. OH Lunges
6/6 Oblique knee raise
12 Gorilla Box Jump over
Hybrid Cardio
Warm up
2 Round:
250 m Row
5 burpee
5 slow ring rows
5/5 single arm DB Thruster
10 Hollow rock
Conditioning
With a partner
for 30 mins
Row For Cal
Switch every 30 calories
Partner B completes AMRAP:
10 Goblet Hold Lunges
8 Alt DB Snatch (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
6 Pull Ups | Banded Pull up |ring rows
Total time, add total rounds and reps
Time cap 30 mins