Gymnastic Strength
Warm up
500 m row
2 rounds of
10 Hollow Rock
10 walking lunges
10 KB swing
Core Activation
40-30-20-10
Row Cal
Sit-ups
Midline Supersets
3 sets of
8 Bulgarian Split Squats (Each Leg)
8 Stiff Leg Deadlift
2 laps Double Kettlebell Front Rack Carry
METCON
Warm Up
400 m Run
2 rounds of:
5 Burpees
5 Pausing Front Squat
10 Air Squat
10 Walking lunges
Front Squat
Every 2 mins x 5 set
3 Front Squat
*at 80-85%% of your Front Squat
Conditioning
5 Rounds For time [Adv | Int | Basic]
400 m Run
15 Front Squat (40/25 kg) | (30/20 kg) | (20/15 kg)
Time cap 20 mins