Gymnastic Strength
Warm up
2 rounds of
5/5 single leg glute bridge
5/5 curtsy lunges
5/5 renegade row
5 Svend presses
Superset 1
3 sets of
10 Weighted GHD back extension
8 Barbell Hip Thrust
6/6 Double DB Front rack Lateral Lunges
Supersets 2
3 Sets:
10 Plate Front raise
10 elevated ring rows
10 DB Chest Fly
METCON
Warm up
2 mins single unders
2 rounds:
10 Elbow rotation
5 High Clean pull
5 Tall clean w/pause at bottom
5 Behind the neck strict press
10 Glute bridge
Hang Squat Clean
3 reps x 2 set at 75%
3 reps x 2 set at 80%
3 reps x 1 set at 85%
Conditioning
Buy in 4 Wall walk
Then,
4 rounds For time
20 Double unders | 10 DU or 50 single under | 20 Jumping jack
10 Thruster (40/25 kg | 30/20 kg | empty bar)
Cash out 4 wall walk
Time cap 10 mins