Gymnastic Strength
Warm up
Jumping Jack 1 mins
3 rounds of
20 mountain climber
5 hindu push up
*then review of doing good push jerk
Push Jerk
3 – 3 – 3 – 3 – 3
Supersets 2
4 sets of
8 Behind the neck Strict Press
8/8 Single leg glute bridge
8 Double DB arnold press
8 Weighted Hip Thrust
Warm up
500 m of row
Then try every movement at least 4 reps x 2 rounds
Conditioning
Every 2 mins per set x 6 rounds (Total time 36 mins)
Set 1
15/12 Cal Row
8 Burpee Over Rower
Set 2
10 V Up
15/15 KB Russian Twist (16/12 kg)
20 Hollow Rock
Set3
10/10 Gorilla Rows (2×16/12 kg)
10 Hand Release Push Up
10 Double KB Goblet Squat (2×16/12 kg)