Gymnastic Strength
Week 4 of 4
Full Body day
warm up
2 round
10 scapula pull up
5/5 lunges
8/8 plate halo
superset 1
3 round
8 goodmorning
10 lateral raise
superset 2
3 round
5-8 strict pullup
12 db goblet cyclist squat
superset 3
2 round
15 db triceps extention
15 db spiderman curl
Metcon
Warm up
2 mins single unders
2 rounds of
10 EB Thruster
10 Kipping
2 wall walk
2 Slow Pull up
Thruster
Every 2:00 mins x 6 sets
3 Heavy thruster
*start with 85% of your RM Strict Press
Conditioning
5 Rounds of
24 Double unders | 12 DU or 60 SU | 24 Jumping jack
12 Wall ball (9/7 kg | 7/5 kg | medbal thruster)
8 Pull up | Banded Pull up | ring rows
Time cap 12 mins