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