Gymnastic Strength
Warm up
8 mins easy constant Row
then, 2 rounds of
10 walking lunges
5 Hindu Push up
Leg Work
3 sets:
10 Bulgarian Split Squats (Left)*
10 Bulgarian Split Squats (Right)*
5 Strict HSPU
*may use weight (DB/Barbell) or just bodyweight
Giant sets
4 Sets of
3 Strict (Weighted) Pull Up:
3 Wall walk
Cooling down (optional)
6 mins easy constant Row
METCON
Warm up
2 mins of single unders
Then 2 rounds of
5 Hang Muscle snatch
5 Hang Power snatch
10 good morning
10 GHD back extension
Deadlift
3-3-3-3-3
– at around 85-90% of 1 RM
Conditioning
AMRAP 12 min for Time [Adv | Int | Basic]
8, Hang Power Snatches 40/25 kg | 30/20 kg | Empty Bar
8 Toes to Bar | knee to chest | Ab mat sit up
30 Double Unders | 60 singles | 30 Jumping jack