Gymnastic Strength
Warm up
Row 500 m
3 sets of
8 Medball clean
8 Bent over row
EMOM 8 mins
8 Sumo deadlift High Pull
*may be using bar or KB
Supersets 1
4 sets of
8 Narrow grip Pull up
8 DB Row (8 reps each arm)
Supersets 2
3 sets of
45 Secs Dead Hang
8 DB Hammer Curl
METCON
Warm up
Row 500 m
then 2 rounds of
10 Good morning
10 Kipping
10 GHD Back extension
2 wall walk
Weighted Pull Up
3-3-3-3-3
*increasing in weight
Conditioning
5 rounds of [Adv | Int | Basic]
30 Double Unders | 60 Single unders | 30 Jumping Jack
15 Box Jump Over (60/50 cm | 50/30 cm | Step up over)
10 Toes to Bar | GHD Sit up | Abmat sit up
Time cap 15 mins