23 May 2022
Gymnastic Strength
Warm up
Jumping Jack 1 mins
3 rounds of
10 Leg Raise
10 Push up
Supersets 1
4 sets of
12 Overhead KB/Plate sit up
10 Incline Bench Press
Supersets 2
4 sets of
12 V-sit up
10 Bench Press
Supersets 3 (optional)
4 sets of
12 Hollow rock
10 DB Bench Fly
METCON
Warm up
Row 500 m
Then 2 rounds of
10 Air Squat
3 x 3 Position of Squat Snatch
6 Snatch Grip Press
6 Hindhu Push up
Back Squat
5-5-5-5-5
Conditioning
3 rounds of [Adv | Int | Basic]
15 Double DB Squat [22.5/15 kg | 15/10 kg| Air Squat]
15 Push up | Knee push up| Box Push up
10 GHD sit up | V-sit up | Ab mat sit up
10 HSPU | elevated HSPU | Pike Push up
Time cap 15 mins