Gymnastic Strength

Warm up

13 Laps or 400m Run

Tabata 1

20 secs on : 10 secs off x 8 sets

Wall Sit

 

Tabata 1

20 secs on : 10 secs off x 8 sets

Bar Hang

Supersets 

4 sets of

6 Burpee box jump over

6/6 KB Single leg deadlift (each leg)

10 Bench/Box/ ring Dips

10 Unbroken Wall ball (work on form)

 

METCON

Warm up

 

2 mins single unders

 2 rounds of

3 Pausing Overhead Squat

3 Wall walk

6 Wall ball

6 KB swing

Overhead Squat

EMOM 10 mins

2 Overhead Squat at 70-75% of RM

 

Conditioning

60 KB Swing* [24/16 kg | 16/12 kg | 12/8 kg ]

30 Thruster* (40/25 kg) | (30/20 kg) | (20/15 kg)

 

*every time you break (not fluidly moving), single unders 60x