Gymnastic Strength
Warm up
2 rounds of
200 m row
10 Russian KB Swing
8/8 Single leg KB Deadlift
A. Aerobic Work
4 Rounds
2 minutes at easy pace
2 minutes at moderate pace
1 minute at Fast pace
No rest between rounds
B. Supersets 1
3 Rounds (For Quality)
8-12 Single leg Glute bridge
8-12 KB Swing
8-12 GHD Back extension
METCON
Warm up
500 row
2 Rounds
10 EB Good morning
8 Burpees
10 EB SDHP
A.Deadlift
5 Sets of 5 reps @70% RM
Rest 2 minutes between sets.
2-Second pause just off the floor (2”) on each
rep. No touch & go reps.
B.Conditioning
AMRAP 16 mins (Adv | Int | Basic)
15/12 Cal Row
12 Double KB Deadlifts (2×24/16 kg) | (2×16/12 kg) | (2×12/8 kg)
12 Box Jumps (60/50 cm) | (50/30 cm) | step up”
12 Lateral Burpees over KB