Gymnastic Strength
Week 1 of 4
Warm up
2 Rounds
6 Burpees
4/4 single arm DB OH squat
4/4 Single arm ring rows
30 Single unders
Skill work (review)
Double unders
work for 20 mins
Dumbell movement
4 Sets
8 Double DB OH Squat
8 Devil Presses
8/8 DB renegade rows
Hybrid Cardio
Warm up
2 rounds of
250 m row
5 Box jump
10 kipping
5/5 Single arm DB bent over row
5/5 Single arm DB Push Press
Conditioning
5 Sets
200m Run or 7 laps
20/16 Calorie Row
20 Box Jump Over
10 Pull up
10 Alt. Hang DB Clean and jerk (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
Time cap 40 mins