Gymnastic Strength

Warm up

500 m row

2 sets of

5 Hanging leg raise

10 Push up

 

Practice

15 mins of rope climbing

Superset 1

4 sets of

45 secs/45 Secs of side Plank

45 secs Reverse Plank With Leg Raises

 

Superset 2 

4 sets of

8 weighted GHD back extension

8/8 Single arm DB Overhead sit up

 

METCON

Warm up

 

500 m of row

Then try every movement at least 5 reps x 2 rounds

Conditioning

[Adv | Int | Basic]

12 min Amrap:

16/14 Cal Row

8 HSPU

– Rest 2 min-

 

12 min Amrap:

12 meter Plate Overhead Walking Lunges Walking Lunges (15/10 kg)

10 Burpee To Plate

– Rest 2 min-

 

12 min Amrap:

12 Double Dumbbell Deadlifts (2*22.5/15 kg)

10 Double Dumbbell Russian KB Swing (2*22.5/15 kg)

30 meter (1 lap) Double Dumbbell Farmers carry (2*22.5/15 kg)