25 July 2022

Gymnastic Strength

Warm up

Jumping Jack 1 mins

3 rounds of

20 mountain climber

5 hindu push up

 

*then review of doing good split jerk

Split Jerk

3 – 3 – 3 – 3 – 3

Supersets 2

3 sets of

8 Bench Press

12 Hollow rock

3-12 reps Push Up*

     *Practice to do full push up

 

METCON

Warm up

Row 500 m

Then 2 rounds of

3 Slow Pull up

3 Ring Dips

3 Burpees Box Jump

3 Bear complex

Back Squat

5-5-5-5-5

Conditioning

AMRAP 10 mins [Adv | Int | Basic]

10 Wall ball [9/7 kg | 7/5 kg| Medball Thruster]

10  Box Jump (60/50 cm) | (50/30 cm) | Step up

10 Burpees | Burpees | Air Squat