Gymnastic Strength
Warm up
300 single unders or 100 Jumping Jack (breathing exclusively through your nose) -take a break before you starting to running out of breath
then, 2 rounds of
2 Rounds:
10/10 Lateral Step up
10 x 90/90 Rotations
10 Back Squat (Empty Bar)
Tempo Front Squat
5×5 (record your weight, start from 50% RM)
3 sec negative
1 sec pause @ bottom
Superset 1
3 Sets:
8 Good morning
12/12 DB Bulgarian Squat
Superset 2
3 sets:
10/10 Barbell Landmine twist
12/12 overhead plate sidebends
15 Plate Front raise
METCON
Warm up
2 rounds:
0.2k Bike
200 m Row
3 Scap Pull Ups
10 Hollow rock + 10 Sec Hollow Body Hold
Conditioning
For Time:
40/32 Cal Row
40 Plate GTOH (15/10kg)
40 Walking Lunges
20/16 Cal Bike
10/7 Strict Chin Ups
—
30/24 Cal Row
30 Plate GTOH
30 Walking Lunges
15/12 Cal Bike
10/7 Strict Chin Ups
—
20/15 Cal Row
20 Plate GTOH
20 Walking Lunges
10/8 Cal Bike
10/7 Strict Chin Ups
Time cap 36 mins