Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
10 Push up
10 Hollow rock
Superset 1
4 set of :
10 Bench Press
10 Upright row
Superset 1
4 sets of
10 Inclined Bench Press
10 Bent over row
Superset 3 (optional)
4 sets of
4 set of
10 Strict Press
10 Barbel curl
Metcon
Warm up
Row 500 m
2 rounds of
8 Cossack Squat (4 each leg)
8 Burpees
8 GHD back extension
Front Squat
5-5-5-5-5
Conditioning (Adv | Int | Beg)
3 rounds of:
30 Push up | Knee push up | Bench Dips
20 Front Squat (50/30 kg) | KB Goblet squat (24/16 kg) | Air Squat
10 Burpees | Burpees | Mountain climber
Time Cap 15 mins