Gymnastic Strength
Warm up
2 Sets:
5 burpees
5/5 SA ring rows
10 Plate OH sit up
10 kipping
Skill work
Butterfly pull up
*work for 20 mins, learn about rhythm and body movement sychronization
Core Work
3-4 set of
6/6 Palloff press
8/8 Windshield Wipers
8 Plank Walk outs
10 Rower AB slide
10 secs of Banded Front Lever
HYBRID CARDIO
Warm Up
500 m row
20 walking lunges
20 Hand release push up
20 Air Squat
10 Burpees
Conditioning
4 rounds for time
250 m ski or 0.4k bike
10 m Sled Push (152/102 kg)
10 m Sled pull (103/78 kg)
20 m Burpees broad jump
-rest 3 mins-
Then
4 rounds for time
250 m row
2 laps farmers carry (2×24 kg/16 kg)
20m SA DB lunges (22.5/15 kg)
15 wall ball (9/7 kg)
Time cap : 45 mins