Gymnastic Strength
warm up
2 round
8 Squat Plate press out
10 Plate Ground to OH
8 EB SDHP
10 Alt V-sit up
Back squat
2 round
20 reps of back squat at 50-55% of RM
superset 1
3 set
16-20 Chest Fly
16-20 DB single arm row
superset 2
3 set
10/10 Bulgarian DB Deadlift
10-15 GHD sit up
Metcon
Warm up
2 mins single unders
2 rounds of
3 x 3 Position of squat snatch
10 Alt OH Barbell Lunges
3 Burpee knee to chest
10 sit up
Lifting Stamina
Every 2:00 mins x 6 sets
20 double unders or 50 single unders
2 Squat Snatch*
*start from 60% of your RM
Conditioning
4 sets of
15/12 Calorie Row
12 Box Jump Over | step up over | Air Squat
9 Shoulder to Overhead (40/25 kg | 30/20 kg | empty bar)
Time cap 15 mins