Gymnastic Strength
Warm up
2 Sets:
10 Goodmorning
5/5 SA DB Thruster
10 Plate OH sit up
5/5 Single Arm DB Strict Press
Skill work
Push Jerk (Cycling)
*work for 15 mins, learn to receive without moving the feet
Synchro Work
Find a partner, and do together
4 set of
8 Deadlift
8 Front Squat
8 Burpee Box Jump over or step up over
12 Alt DB Snatch (Left)
*pick a weight that you can do continuously with your partner.
HYBRID CARDIO
Warm Up
Dynamic Stretching
Conditioning
For time
900-800-700-600-500-400-300-200-100 of Rowing or Ski or 2x Dist Bike erg
After each set do:
10 m Burpee Broad Jump
15 KB Swing (24/16 kg)
Time cap 45 mins