Gymnastic Strength
Warm up
2 Rounds
2 wall walk (controlled movement)
8 pike push up
8 American KB Swing
20 secs Mountain climber
Skill work (review)
Kipping Handstand Push up
work for 20 mins, progress step by step from kick up, stability, and lowering control
Odd Object movement
3 Sets
20 secs Wall Facing HS Shoulder Taps
20 Sec Copenhagen Hold on Right leg
20 Sec Copenhagen Hold on left leg
10 Double KB Russian swing (heavy)
Hybrid Cardio
Warm up
2 Round:
250 m Row
3 slow push up
5 burpees
10 walking lunges
10 Hollow rock
Conditioning
40 MIN EMOM (4 Rounds)
Set 1 – 50 Double unders or 120 Single unders
Set 2 – 20 GHD Sit up
Set 3 – 16 Back Squat (80/55 kg)
Set 4 – 16 Burpees to plate
Set 5 – 16/12 cal Rowing
1 mins on 1 mins Off