Gymnastic Strength
Warm up
500 m row
2 sets of
10 Plate Overhead Sit up
10 Medball Thruster
Thruster
5-5-5-5-5
Supersets 1
4 sets of
10 Wall ball
10 Hanging Leg raise
10 Upright row
METCON
Warm up
Dynamic Stretching
Conditioning
6 Mins Of row (Cals)
6 Mins of bike (cals)
6 Mins of ski (cals)
6 Mins of step up (reps)
6 Mins of Sit up (reps)
6 Mins of run (laps)
your score is total reps/cals