Gymnastic Strength
Warm up
2 mins single unders
2 rounds of
5 Alt. DB Strict Press (each)
5 DB Front rack Squat
20 secs Mountain climbers
Interval cycling
On the 4:00 x 4 Sets:
60 single unders | 30 DU | 30 Jumping Jack
5 Front Squat
60 Single unders | 30 DU | 30 Jumping Jack
5 DB Push Press
Row Conditioning
For time
40 – 35 – 30 -25 -20 -15 – 10 cal row
rest 30 secs every sets
METCON
Warm Up
3 mins of single under, if broken 2 burpees
2 rounds of:
6 eb thruster
6 EB strict Press
30 secs HS hold
EMOM
Alternating On the Minute x 8 (4 Rounds):
Minute 1: 40 Double Unders
Minute 2: 2 Push Presses + 3 Push Jerks
Conditioning
For time [Adv | Int | Basic]
21-15-9:
Push Jerks (50/30 kg | 40/25 kg | 30/20 kg)
Lateral Barbell Burpees | Stepping | Burpees
Time cap 10 mins