Gymnastic Strength
Warm up
6 mins easy constant Run
then, 2 rounds of
10 KB SDHP
20 secs Mountain climber
Shuttle Sprint
As fast as Possible
4 sets of
6 x 10 Metre shuttle run
rest 2 mins in between sets
Giant sets
3 Sets of
4 (weighted) Pull up
8 Pausing Push up (pause 3 secs at bottom) or 8 Regular push up
8 Double Russian KB swing
8/8 KB Russian Twist (8 each side)
METCON
Warm up
500 m row
Then 2 rounds of
10 Inchworm
5 Burpee box jump
10 Kipping
Body Armor
4 sets of
6 Strict HSPU
6 close Grip Chin Up
Conditioning
Amrap 6 min:
10/8 Cal Row
6 Box Jumps (60/50 cm)/ (50/30 cm) / Step up
Rest 3 mins, then
Amrap 6 min:
8 Alternating Dumbbell Snatches, 22.5/15 kg | 17.5/10 kg | 12.5 kg | 5 Kg
6 Pull up | Banded Pull up | Jumping Pull up
4 HSPU | Elevated HSPU | Push up