Gymnastic Strength
Warm up
Row 500 m
3 sets of
3 Jefferson curl (slow)
5 Inch worm
10 Air Squat
Supersets 1
4 sets of
8 Stiff leg deadlift
8 Barbell cossack squat (4 reps each leg)
Supersets 2
4 sets of
8m Front rack barbell walking lunges
8 Strict Press
12 Hollow rock
METCON
Warm up
Row 500 m
then 2 rounds of
3 Bear complex
6 EB Strict press
12 Walking lunges
Thruster
3-3-3-3-3-3
*building weight
Conditioning
For Time [Adv | Int | Basic]
21-15-9
Thruster (40/25 kg) | (30/20 kg) | (20/15 kg)
Row calories
Time cap 12 mins