Gymnastic Strength
Warm up
Row 500 m
2 sets of
1 mins plank
5 Hindu Push Up
5 Behind the neck strict press
Supersets 1
4 sets of
8 Strict Press
60m/2 laps KB Farmer Carry
Supersets 2
4 sets of
4 Kipping HSPU or 2 Wall walk
6 Ring Dips or Box Dips
8 Thruster
METCON
Warm up
Row 500 m
2 rounds of
8 Behind the neck strict press
8 Burpees
4 Inchworm
Push Jerk
3-3-3-3-3
Conditioning
4 rounds of: [Adv | Int | Basic]
10 Sumo Deadlift High Pull [40/25 kg | 30/20 kg| 20/15 kg]
10 Abmat sit up
10 Shoulder to overhead [40/25 kg | 30/20 kg| 20/15 kg]
10 Cal row
- Time cap 15 mins