Gymnastic Strength
Warm up
3 mins of single unders
2 Rounds
10 superman pulse
10 Straight Leg Sit Ups
10/10 Bird dog
Skill work
Double unders
work for 15 mins
Superset 1
3 Sets:
8 GHD Back Extension with Rotation to left
8 GHD Back Extension with Rotation to right
12-14 DB Lat pull over
Superset 2
3 sets:
12 Hanging Strict Leg Raise
10 Incline DB biceps curl
METCON
Warm up
1 Round:
500 m Row
5 Scap Push UPs
20 Singles or DUs
10 inchworm
0.5k Bike
10 Russian kb swing
10 Air Squats
10 Sit Ups
Conditioning
For Time:
2 Rounds:
20/16 Cal row
20 Single arm DB Renegade rows (15/10 kg)
20 V-ups
immediately into…
2 Rounds:
60 Double unders or 150 single unders
30 DB snatch (Switch Arm every 5 reps) (15/10 kg)
30 Barbell strict press (empty barbell)
immediately into…
2 Rounds:
20/16 Cal bike
40 Air squats
40 KB SDHP (16/12 kg)
Time cap 40 mins