Gymnastic Strength
Warm up
2 Rounds
8 Muscle snatch
4/4 KB OH Lunges
8 alt. V sit up
4 Pausing Goblet Cyclist Squat
Skill work (review)
Turkish Get up
work for 15 mins
Odd Object movement
4 Sets
12-16 Unbroken wall ball (repeat if you break the reps)
8 m Overhead Barbell walking lunges
2 laps Double KB Front rack carry
METCON
Warm up
2 rounds of
5 cal Bike or ski
5 Pausing air Squat
5 cal Row
5 Push Ups
5 burpees
Conditioning
4 Rounds For Time:
250 m row
15 Kettlebell Swings (24/16 kg)
200 m run
10 Burpees over KB
250 Row
15 KB Goblet Squat
200 m Run
10 Plate OH Sit up (15/10 kg)
*40 Min Cap