Gymnastic Strength
Warm up
2 Sets:
5/5 Slow Lunges
10 ring rows
1 wall walk + 15 secs hold
10 Plate hammer curl
Superset 1
3 Supersets:
10 DB Bent over wide row
10 Barbell curls
Superset 2
3 supersets of
8 Hip Thrust
8 Tempo no lock out KB/DB Goblet squat (3 secs down/3 secs up)
Supersets 3
3 sets of
10 Incline DB Flys
6 Strict HSPU or strict press
METCON
Warm up
2 mins of single unders
2 Rounds:
20 secs dead hang
10 Air Squat
10 worm walk
10 V-sit up
Strength Circuit
Every 3:00 x 4 set
3 laps KB Farmer carry
8-12 barbell curl to press
8-12 Push-ups
Conditioning
AMRAP in 12 mins:
9 Hang Power Clean (50/30 kg | 30/20 kg | empty bar)
12 Wall balls (9/7 kg | 7/5 kg | medbal thruster)
15 Double unders | 30 Single unders | 15 Jumping jack