Gymnastic Strength
Warm up
Row 500 m
3 sets of
3 Pull Up (Slow)
10 Single Arm DB Row
Supersets 1
4 sets of
5 Pull up
10 supinated grip Pendlay row
Supersets 2
4 sets of
4 Chin up
8 Upright Row
10 Hammer Curls
METCON
Warm up
Row 500 m
then 2 rounds of
5 Kang Squat
10 Kipping
5 Burpees
10 GHD Back extension
Deadlift
5-5-5-5-5
Conditioning
AMRAP 10 mins [Adv | Int | Basic]
5 Deadlift [100/60 kg | 80/45 kg| 60/30 kg]
5 Burpees to target | Burpees | Mountain climber
5 Toes to Bar | Knee to chest | Ab mat sit up
5 Box Jump [60/50 cm | 50/30* cm | step up]