Gymnastic Strength
Warm up
3 mins of single unders
2 Rounds
10 worm walk
10 Straight Leg Sit Ups
10/10 Dead bugs
Skill work
Kipping Hand stand Push up
work for 15 mins
Superset 1
3 sets:
5 Heavy Push Jerk
30 secs KB Suitcase marches (right arm)
30 secs KB Suitcase marches (left arm)
Superset 2
3 Sets:
5 DB Man maker
10 weighted GHD Sit up
METCON
Warm up
2 Round:
250 m Row
10 Push up
10 ring rows
5 inch worm
5 reverse burpees
Conditioning
AMRAP 40 mins
30/25 cal row
30 air squats
30 sit-ups
20 Barbell Pendlay rows (40/25 kg)
20 Hand Release Push Ups
10/10 single arm KB chainsaw rows (24/16 kg)
10/10 Single arm KB shoulder to overhead (24/16 kg)