Gymnastic Strength
Week 3 of 4
warm up
2 round
3 chin up
6 Burpee knee to chest
12 Cyclist air squat
12 v-sit up
skill Practice
rope climb
* work on a securing feet wrap for ascending, if you already master it, try legless ropeclimb
Odd object movement
3-4 round
8 Overhead Double KB Squat
20 secs front rack Hold at 110% RM Front Squat
5/5 DB/KB windmill
Hybrid Cardio
Warm up
2 rounds of
8 Russian KB Swing; Moderate Loads
6/6 Alt. Jump Lunges
10m Dual KB Hamstring March
15 Cal Rowing
Conditioning
4 rounds for time
500m Row
40 mountain climber
30m Dual KB Front Rack Walking Lunge (16/12 kg)
20 Dual KB Shoulder to OH
10 Deadlift (80/55 kg)
Time cap 40 mins