Gymnastic Strength

Warm up

2 mins single unders

2 rounds of

8 Air Squat

4 Inch worm

EMOM 12 mins

Odd mins : 10-15 KB Swing + 10-15 KB Goblet Squat

Even mins : rest

Supersets 

4 Sets of

8 Back Squat 

8 Strict Press

12 Hollow rock

METCON

Warm up

 

500 m row

 

Then 2 rounds of

12 Good morning

6 Burpees

12 Walking lunges

1 mins plank

 

Deadlift

EMOM 10 mins

2 Deadlift at 70-75% of RM

 

Conditioning

For time [Adv | Int | Basic]

30-20-10 

 

Barbell back rack lunges [40/25 kg | 30/15 kg] KB 12/8 kg]

Burpee | Burpee | Half Burpee