Gymnastic Strength
Warm up
Single unders 3 mins
Tabata 1
20 secs on : 10 secs off x 8 sets
8-12 Alt. Lunges
Tabata 1
20 secs on : 10 secs off x 8 sets
6-9 Abmat Sit up
Supersets 2
4 sets of
8 DB Strict Press
8 Front Squat
8 GHD Back extension
METCON
Warm up
3 mins of single unders
then 2 rounds of
5 Kang Squat
5 Inchworm
10 Kipping
10 GHD Back extension
Deadlift
3-3-3-3-3
Conditioning
[Adv | Int | Basic]
10-9-8-7-6-5-4-3-2-1
Pull up | Banded Pull up | Ring Row
Deadlift (90/60 kg) | (70/45 kg) | (50/30 kg)
*After every set do 20 Double unders
Time cap 16 mins