Gymnastic Strength
warm up
2 round
8 Push up
8/8 SIngle KB Hang power clean
8 Predator jack
20 secs mountain climber
Skill work
Ring dips
*work 15 mins starting from ring support, bar dips, and so on
Odd Object movement
3-4 Sets
200 m or 7 laps wall ball run
3 laps single KB front rack carry
8 Jumping back Squat
Hybrid Cardio
Warm up
row 400 m
Try every movement 6 reps
Conditioning
Partner of 2
AMRAP 35 mins (conga line of two)
- 12/10 Cal rows
- 20 m Walking lunges
- 12 Wall ball Sit up (7/5 kg)
- 20 KB Swing (16/12 kg)
- 12 Burpees to target
- 20 Air Squat
- 12 Plate Ground to OH (20/15 kg)
- Rest