Gymnastic Strength
Warm up
Jumping Jack 1 mins
2 rounds of
10 Burpees
6 Worm walk
Supersets 1
4 sets of
12 Single Arm DB Overhead Sit up
10 Bench Press
Supersets 2
4 sets of
4 DB Man maker
8 Incline Bench Press
12 Alt. V-sit up
METCON
Warm up
2 mins single unders
Then 2 rounds of
2 Wall walk
2 very slow pull up
6 EB SDHP
6 EB strict Press
Gymnastic supersets
For Quality 5 sets of
4-6 strict wide pull up + 4-6 Strict HSPU
Conditioning
For time
[Adv | Int | Basic]
20 Burpees
15 SDHP [60/40 kg | 45/30 kg | 30/20 kg]
10 HSPU | Push Press 45/30 kg | Push Press 30/20 kg]
60 Double unders | 120 Single Unders | 60 Jumping Jack
10 HSPU | Push Press 45/30 kg | Push Press 30/20 kg]
15 SDHP [60/40 kg | 45/30 kg | 30/20 kg]
20 Burpees
Time cap 12 mins