Gymnastic Strength
Warm up
500 m row
2 rounds of
6 KB SDHP
6 Cossack Squat (each leg)
6 Burpees
Arm Work
40-30-20-10
KB Sumo deadlift High Pull
Knee to chest
Supersets
3 sets of
6 Back Squat
8 Cal Row (sprint)
10 Burpees to plate (using 10 kg plate)
METCON
Warm Up
500 m Row
then try every movement 5 reps
Conditioning
with a partner (working one person at a time)
AMRAP 30 mins [Adv | Int | Basic]
30 Burpees
30 Deadlift (50/30 kg | 40/25 kg | 30/20 kg)
30 Hang Power clean (50/30 kg | 40/25 kg | 30/20 kg)
30 KB Swing (24/16 kg | 16/12 kg | 12/8 kg)
30 Cal Row
30 Wall ball (9/7 kg | 7/5 kg | medball thruster
30 Hand Release push up
30 GHD sit up | V-sit up | Sit up