Gymnastic Strength
Warm up
6 mins easy constant Row
then, 2 rounds of
10 Push up
10 Single arm ring rows
20 Mountain Climber
Gymnastic Volume
accumulate 15 Wall walks
Giantsets
3 Giant Sets:
16 Alt. Dumbbell Bench Press
12 KB cossack Squat (5 reps each side)
8 Weighted GHD Sit up
4 Pausing Weighted Pull up (pause at top 3 secs)
Rest 2 Minutes Between Sets.
Cooling Down (optional)
8 mins easy constant Row ( approx. 800 m run or 25 laps)
METCON
Warm up
500 m row
Then 2 rounds of
5 Kettlebell Swing
5 Box Jump
10 Push Up
10 Kipping
Body Armor
5 sets of
5 Bench Press
5 Pendlay row
Conditioning
AMRAP 9: [Adv | Int | Basic]
21 Kettlebell Swing (24/16 kg) | (16/12 kg) | (12/8 kg)
15 Box Jump over | Step up over | step up
9 Pull Up | Banded