Gymnastic Strength / Metcon
Warm up
Row 500 m
then try every movement 5 reps
‘Friday : Benchmarking 5’
20 mins Regime (High volume simple cardio, lifting and gymnastic)
‘Dirty Thirty’
For Time (Adv | Int | Basic)
30 Alt. DB snatch (17.5/12.5 kg) | (15/10kg) | (12.5/7.5kg)]
30 Push Up | knee push up | Box push up
30 Kettlebell Swings (24/16 kg) | (16/12 kg) | (12/8 kg)
30 Back Squat EB (20/15kg bar) | KB Goblet squat (16/12 kg) | Air squat
30 Knees-to-Elbows | Hanging Leg raise | sit up
30 Push Press (20/15kg bar) | Plate Push Press (15/10 kg) | Plate Push Press (10/5 kg)
30 GHD Back Extensions | Good morning (empty bar) | Plate Ground to OH (10/5 kg)
30 Thruster (20/15kg bar) | Plate thruster (15/10 kg) | Plate thruster (10/5 kg)
30 Burpees | Burpees | Half burpees
Time cap 22 mins