Gymnastic Strength
Warm up
500 m row
2 sets of
1 mins Plank
10 Bent Over row
10 SDHP
Supersets 1
3 sets of
8 Close grip chin up
8 Ring Dips
Supersets 2
3 sets of
8 Ring Biceps curl
8 Narrow grip Bench press
Supersets 3 (optional)
3 sets of
5 Strict HSPU
10 Headbanger pull-up
METCON
Warm up
Dynamic stretching
Conditioning
“The mirror”
For time
2000 m row
200 single unders
20 Single arm KB thruster (16/12 kg)
20 Burpees
2000 m Air bike or 600 m run
20 Burpees
20 Single arm KB thruster (16/12 kg)
200 Single under
2000 m row
Time cap 45 mins