Gymnastic Strength
Warm up
10 Good Mornings
8 DB Goblet squat
6 Burpees
4/4 Single Arm DB Strict Press
Full Body Day
Leg
3 sets of
10 Front Squat
12 KB Goblet Curtsy Lunge
Push/Shoulder
3 Supersets:
10 Alt. DB press
10 Close grip bench press
15 Plate front raise
Pulling/Lat
3 Supersets:
10 DB Lat Pull over
10 Elevated ring rows
15 Plate hammer curl
METCON
Warm up
500 m row
2 rounds:
5/5 OH EB Lunges
5 Behind the neck strict press
10 Zombie Squat
:20 Sec Hand Stand Hold
Split Jerk
Every 1:30 secs x 6 sets
set 1-2: 3 reps at 65-75%
set 3-4 : 2 reps at 75-85%
set 5-6 : 1 reps at 90%+
Conditioning
4 Rounds For Time:
20 Single arm DB Push Press (22.5/15 kg | 17.5/10 kg | 12.5/7.5 kg)
15 Box Jump | step up | air squat
10 cals Bike/Ski/Row
Time cap 12 mins