Gymnastic Strength
Warm up
400 m run
2 rounds of
4 GHD Sit up
4 Box Jump
4 EB Push Press
4 KB Swing
First EMOM 12 mins
mins 1 : 8-12 GHD Sit up
Mins 2 : 8-12 Box Jump
x 6 Sets
Second EMOM 12 mins
mins 1 : 8-12 Push Press
Mins 2 : 8-12 KB Goblet Squat
x 6 Sets
METCON
Warm Up
2 mins single unders
2 rounds of:
3 Bear complex
6 EB behind the neck Strict press
3 Burpee pull up/ Burpee bar hang (10 secs)
6 Slow ring row
Super sets
4 Rounds of
4 Strict Press
4 Pendlay Row
*build to heavy
Conditioning
4 rounds For time [Adv | Int | Basic]
40 Double Unders | 80 Single unders | 40 Jumping Jack
20/16 Cal row
10 Thruster (40/25 kg | 30 kg/20 kg | 20/15 kg)
Time cap 15 mins