Gymnastic Strength

Warm up

500 m row

2 rounds of

8 Walking lunges

8 Hollow Rock

EMOM 12 mins

Mins 1 : 30 secs Wall sit

Mins 2 : 10 Sit Up

 

Repeat 6 rounds

Supersets 

4 Sets of

6 Back Squat

6 Burpees box jump

12 GHD sit up

 

METCON

 

Warm Up

 

500 m row

2 rounds of:

3 Bear complex

3 x 3 Position of power clean

10 Hollow rock

10 GHD back ex tension

Power Clean

 

Every 3 mins x 5 sets

3 Power Clean

*building weight, start from 70% of RM

Conditioning

Every 3 min x 4 sets

15/12 Cal row

Max Reps Back squat*

 

*RX weight male = Bodyweight ; weight female = 75% Bodyweight

 

score is your back Squat reps

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