Gymnastic Strength
warm up
2 round
5 Push Up
5 Slow ring rows
5 Slow Air Squat
10 Glute Bridge
Superset 1
3 set
8 Close Grip Bench Press
8 DB Push Presses
superset 2
3 set
8 Chin up
8 Barbell Curl
Superset 3
3 set
8/8 Single leg glute bridge
8 Thruster
Metcon
Warm up
2 rounds of
5 Burpees
30 secs Dead hang
5 Kang Squat
30 secs Plank
5 Thruster
*10 mins to build your deadlift weight to 75%
Deadlift
5 sets x 5 reps
*Constant weight at 75-80% of your RM
Conditioning
For time
AMRAP 12 mins
8 Burpees Pull up | Burpees knee to chest | Burpees to target
10 Single arm KB Thruster (24/16 kg | 16/12 kg | 12/8 kg)
12 KB Swing