Gymnastic Strength
Warm up
Row 500 m
Tabata 1
20 secs on : 10 secs off x 8 sets
15-30 Single unders
Tabata 1
20 secs on : 10 secs off x 8 sets
4-6 Box Jump / step up
Supersets
3 sets of
8 Pendlay row
8 Plate Hammer Curl
4 Strict Pull up
METCON
Warm up
Row 500 m
then 2 rounds of
5 Kang Squat
10 Kipping
5 Burpees box jump
10 GHD Back extension
Deadlift
3-3-3-3-3
Conditioning
[Adv | Int | Basic]
10-9-8-7-6-5-4-3-2-1
Pull up | Banded Pull up | Ring Row
KB Swing [24/16 kg | 16/12 kg | 12/8 kg ]
Box Jump over [60/50 cm | 50/30* cm | step up]
Time cap 12 mins