Gymnastic Strength
Warm up (no measure)
5 mins of easy run,
then,
2 rounds of
10 Glute bridge
10 Tuck ups
10 Press out squat
Full Body Day
Hip Thrust
3 sets:
15 Hip Thrust
*rest 2-3 mins in between sets
Superset 1
3 sets of
6/6 back rack Barbell Lunges
12 GHD Back Extension
Supersets 2
3 Sets:
10 Barbell Push Press
10 Seated DB Bent over reverse flys
METCON
Warm up
2 rounds:
50 Single unders
10 Burpees
10 steps lateral squat walk (right)
10 steps lateral squat walk (left)
:20 Sec Hollow Body Hold
Front Squat
Every 1:30 secs x 6 sets
1 Pausing Front Squat + 1 ½ Front Squat + 1 Regular Front Squat
*Start at about 60% of your 1 rm and build over the 6 sets.
Conditioning
For Time
2 rounds of:
40 Double unders
30 Goblet squat (22.5/15 kg | 17.5 kg/10 kg | 12.5 kg/7.5 kg)
20 Single arm Devils press
10 HSPU | elevated HSPU | Knee to chest
Time cap 12 mins