Gymnastic Strength
Warm up
500 m row
2 rounds of
45 secs Plank
10 Push up
10 Ring rows
Supersets 1
4 sets of
12 Dumbbell Bench Press
10 Wide Push up
10 Barbell Curl
Supersets 2
4 sets of
12 Dumbbell Incline Bench Press
10/10 Dumbbell curl
METCON
Warm up
400 m run
Then 2 rounds of
6/6 Single arm KB thruster
6/6 single leg KB deadlift
8 KB Goblet Squat
8 KB Upright row
Conditioning
Kevin B’day [Adv | Int | Basic]
Buy in 600 m
5 rounds
25 Wall ball (9/7 kg) | (7/5 kg) | medball thruster
25 Russian KB Swing (24/16kg) | (16/12 kg ) | (12/8 kg)
Cash out 30 cal row
Cap 35 min