Gymnastic Strength
Warm up
2 rounds of
6 Hindu Push up
10 GHD Back extension
6 Slow Deadlift
10 Strict Press empty bar
Full Body Day
Deadlift
5 sets:
5 Deadlift at your 1.5x Bodyweight or75%-80% RM
*rest 2 mins in between sets
Superset 1
3 sets of
8 Close grip Bench Press
8 Dual DB Bent Over Back Fly
Supersets 2
3 Sets:
10 Dual DB Lying Triceps Extension
10 Hammer Curl
METCON
Warm up
500 m row
2 rounds:
5 Burpees
5 Squat jump
5 High Clean pull
10 Good morning
Clean Pull
3 reps x 2 set at 90% of Clean
3 reps x 2 set at 100% of clean
3 reps x 2 set at 110% of Clean
Conditioning
For time
30 Wall Ball
30 Burpee Box Jump Over
30/24 Cal Row or 25/20 cal ski or bike
Time cap 10 mins