Gymnastic Strength
Warm up
Jumping Jack 1 mins
Tabata 1
20 secs on : 10 secs off x 8 sets
4-6 Burpees
Tabata 1
20 secs on : 10 secs off x 8 sets
6-9 KB swing
Supersets
4 sets of
2 SLow Pull up (3 secs ascend, 3 secs stop at bar, 3 secs lowering)
4 Cal Air bike (Sprint-as fast as possible)
8 Bench / Box/ ring Dips
10 Unbroken Wall ball (work on form)
METCON
Warm up
500 m row
20 Burpees
Rowing Partner WOD
For time
1000-900-800-700-600-500-400-300-200-100 m
*when athlete A do the 1000 m row, the athlete B would rest, then take turn athlete B will row 1000 m, athlete A doing rest before his turn on 900 m, and so on