Gymnastic Strength
Warm up
400 m run
2 sets of
5 Box Jump
5 Burpees
5 Pike Push up
Shuttle Run
EMOM 12 mins
Mins 1 : 6 shuttle (sprint)
Mins 2 : rest
Supersets
4 sets of
10 Overhead KB/Plate sit up
8 Incline Bench Press
6 Burpees box Jump
METCON
Warm up
500 m row
then 2 rounds of
6 Wall balls
6 EB Push Press
10 Kipping
10 V-sit up
Push Press
3-3-3-3-3
*building weight
Conditioning
3 Rounds:[Adv | Int | Basic]
10 Alt. DB Snatch (22.5/15 kg) | (17.5/10 kg) | (12.5/7.5 kg)
10 Toes to Bar | GHD Sit up | Hanging leg raise
10 Wallballs (9/7 kg) | 7/5 kg | medball thruster
Time cap 10 mins