Gymnastic Strength
Week 4 of 4
Leg Day
warm up
2 round
10 prisoner squat
10 barbell goodmorning
5 russian baby maker
no lock out back squat
every 2.30 mins x 5 set
12 rep
superset 1
3 round
8/8 db lunges
6 clean pull
superset 2
3 round
8 barbell goodmorning
10 zercher squat
tabata box jump
every 20 secs x 8 set
6-8 box jump
Hybrid Cardio
Warm up
2 mins single unders
2 rounds of
5 EB Thruster
5 Inch worm
5 goodmorning
5 Burpees
Conditioning
AMRAP 35 mins:
10 Thrusters (40/25 kg)
20/16 Cal row
30 Sit ups
40 RKB Swings (16/12 kg)
50 Double unders | 125 Single unders | 50 Jumping jack