Gymnastic Strength

Warm up

1 mins of jumping jack

2 sets of

5 inchworm

10 walking lunges

10 Jump Squat

 

Practice

10 mins of Double under or single under practice

Superset 1

4 sets of

6 Broad Jump

8 Good morning

Superset2 

4 sets of

6/6 Back rack reverse lunges 

8 Lateral Box Jump

 

METCON

Warm up

 

500 m of row

 2 rounds of

6 Burpees

6 Pausing Back Squat

6 Box jump over

3/3 Cossack Squat

Back Squat

3-3-3-3-3

*increasing in weight

 

Conditioning

EMOM 12 mins [Adv | Int | Basic]

mins 1 : Max Wall ball (9/7 kg | 7/5 kg | Air Squat)

mins 2 : Max KB Swing (24/16 kg | 16/12 kg | 12/8 kg)

mins 3 : Max Box jump over | step up over | step up

 

Your score is total reps and cal