Gymnastic Strength
Warm up
Row 500 m
3 sets of
2 wall walk
8 EB goodmorning
8 Air Squat
Supersets 1
4 sets of
6 Back Squat
12 V-sit up
Supersets 2
4 sets of
8 EB hang muscle snatch
8 Barbell/Dumbbell curl
10 GHD Sit up
METCON
Warm up
500 m row
Then
Try every movement at least 3 reps and build the weight
Conditioning
For time:
90 Double Unders
80 Abmat sit up
70 Hand release push up
60 Wallball Shots 9/7 kg
50 Burpees
40 Calories Row
30 Power Snatch 40/25 kg
20 Front Squat, 40/25 kg
10 Cluster 40/25 kg
Cap time 45 mins