Gymnastic Strength
warm up
2 round
8 Plate ground to OH
8/8 Plate halo
8 Predator jack
20 secs mountain climber
Skill work
Ski erg
*work 15 mins for technique
Odd Object movement
3-4 Sets
5-10 Ring/Bar dips
5 Zercher Squat
5/5 Inverted KB press
Hybrid Cardio
Warm up
2 rounds of
15 double unders or 40 singles
10 push up
5 Burpees
5 box jump
Conditioning
9 rounds of
21 Double unders or 60 singles
15/12 Cal row
9 Shoulder to OH (40/25 kg | 30/20 kg | empty bar)
6 Burpee box jump
Time caps 40 mins