Gymnastic Strength

Warm up

1 mins jumping jack

2 rounds of

5/5 curtsy lunges

1 mins plank

EMOM 12 mins

min 1 : 12-16 KB swing

mins 2 : 12-16 Box step up

Superset

4 sets of

5 Devil presses

10 Unbroken Wall ball (focus on technique not weight or height)

10 Hollow rock

30 secs Right side plank

30 secs left side plank

 

METCON

Warm up

 

500 m row

EMOM 9 mins

min 1 : 10 EB Front Squat

min 2 : 10 EB Push press

min 3 : 10 Nurpees

Cluster (Clean + Thruster)

3-3-3-3-3

*increasing in weight

Conditioning

For Time: [Adv | Int | Basic]

21-15-9

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

Burpees