Gymnastic Strength
Warm up
Row 500 m
2 sets of
10 knee to chest
10 Ring rows
Supersets 1
4 sets of
4 Wide Pull up
6 Pendlay row
10 Plate Hammer Curl
Supersets 2
4 sets of
8 Chin up
8 Upright row
8 DB Curl
METCON
Warm up
Row 500 m
then 2 rounds of
5 Kang Squat
10 Upright row
5 Burpees box jump
10 GHD Back extension
Clean Pull
3-3-3-3-3
*build to heavy
Conditioning
AMRAP 10 mins [Adv | Int | Basic]
10 Pull up | Banded Pull up | Ring Row
10 KB Swing [24/16 kg | 16/12 kg | 12/8 kg ]
10 Box Jump over [60/50 cm | 50/30* cm | step up]