Gymnastic Strength
Warm up
400 m run or 13 laps
2 rounds of
10 Predator jack
5 Worm walk
EMOM 12 mins
Mins 1 : 30 secs Plank
Mins 2 : 10 DB Walking lunges
Repeat 6 rounds
Supersets
4 Sets of
4 DB man maker
6 behind the neck strict press
12 GHD back extension
METCON
Warm Up
500 m row
2 rounds of:
10 Good morning
5 EB strict press
10 Push up
5 Inchworm
Deadlift
EMOM 8 mins
3 Deadlift
*at 70-75% of RM
Conditioning
Warm Up
2 mins of single under
2 rounds of:
10 Good morning
5 EB strict press
10 Push up
5 Inchworm
Deadlift
EMOM 8 mins
3 Deadlift
*at 70-75% of RM
Conditioning
4 Rounds for time [Adv | Int | Basic]
30 Double Under | Single under | jumping jack
10 Deadlift [80/55 kg | 60/40 kg] | (40/25 kg)
10 Box jump (60/50 cm) | (50/30 cm) | Step up