Gymnastic Strength
Warm up
500 m row
2 sets of
3 Pausing Pull up (pause at bottom 3 secs, middle 3 secs, top 3 secs)
3 Pausing push up (pause at bottom 3 secs, middle 3 secs, top 3 secs)
Kipping Pull up
Practice for 10 mins
Supersets 1
4 sets of
8 Close Chin up
4 Wall walk
Supersets 2
4 sets of
10 DB Row
10 Triceps Extension Push-up
Supersets 3 (optional)
5 sets of
5 strict chest to bar pull up
5 Strict HSPU
METCON
Warm up
Dynamic Stretching
Conditioning
8 Rounds of
20 Double under
20 Air Squat
15 Cal row
15 Abmat sit up
10 Medball Box step up (10/8 kg)
10 Cal Bike / ski
Time cap 45 mins