Gymnastic Strength
Warm up
500 m row
2 sets of
10 Air Squat
10 Hollow rock
2 Wall walk
Tempo Back Squat
5 sets of
3 Tempo Back Squat
(3 Sec Down, 3 Sec Bottom Pause, 3 Sec Stand)
Midline Static
3 Sets of
30 secs Wall Handstand Hold
20 Secs Hollow Hold
10 Secs Ring/Box Dip Support
Burpees
accumulate 80 Burpees
METCON
Warm up
500 m row
then 2 rounds of
2 Wall walk
2 Slow Pull up
10 Pike Push Up
10 Hollow rock
Gymnastics
For Quality
Ascending Ladder for 12 Minutes:
1-2-3-4-….
Strict Handstand Push-ups
Strict Ring Dip
Strict Pull up
Conditioning
For time
1000 m Row
90 Air Squat
60 Push up
30 Pull up
Time cap 16 mins