Gymnastic Strength
Warm up
2 mins single unders
2 rounds of
8 Box Step Up (each leg)
2 Slow chin up
8 Burpees
Leg Work
40-30-20-10
Air Squat
Jumping Jack
Supersets
3 sets of
6 Chin Up
8 DB Thruster
10 Box Jump
METCON
Warm Up
2 mins single under
2 rounds of:
5 EB Strict Press
5 Push Jerk
10 Box Jump
Push Jerk
Every 2 mins x 5 set
3 Push Jerk
*at 80-85%% of your Push Jerk
Conditioning
For time [Adv | Int | Basic]
21-15-9
Box Jump (60/50 cm) | (50/30 cm) | step up
Push Jerk (50/30 kg | 40/25 kg | 30/20 kg)
*after every set, do 40 Double unders | 80 single unders | 40 Jumping Jack
Time cap 12 mins