Gymnastic Strength

Warm up

3 rounds of

8 Push up

2 slow pull up with pause 3 secs at top

2 wall walk

Supersets 1

3 sets of

5 Weighted Pull up

10 Seated DB Shoulder press

Supersets 2

3 sets of

10 Incline Bench Press

10 Barbell curl

10 Lateral shoulder raise

 

METCON

Warm up

 

500 m row

Then 2 rounds of

8/8 walking lunges

8 worm walk

8 KB swing

8 Push up

 

Conditioning

E2MOM for 36 min: [Adv | Int | Basic]

 

1. AMRAP 2 mins

Max Cal row

 

2. AMRAP 2 mins

Max reps of KB Complex*  [24/16 kg | 16/12 kg | 12/8 kg ]

1 reps = (2 Single Arm KB Hang Clean + 2 SA KB Front Rack Lunges + 2 SA KB Push Jerk)

– Alternate arms every reps

 

3. AMRAP 2 mins

Max Reps of box step up (60/50 cm)

 

-repeat 6 rounds-