Gymnastic Strength
Warm up
3 mins of single unders
2 Rounds
10 GHD Sit up
5/5 Single arm KB OH squat
10/10 Bird Dog
Skill work
Toes To Bar
work for 15 mins
Superset 1
3 sets:
5 Heavy Push Press
12 Vsit up
Superset 1
3 Sets:
5 Bear complex (unbroken)
100 m Farmer carry (3 laps)
METCON
Warm up
2 Round:
250 m Row
8 Burpees
25 Single unders
8/8 Lunges
Conditioning
AMRAP 36 mins
Max reps of Burpees to target
*Every 4:00 (min 0, min 4, min 8, min 12, and so on) Perform
50 Single under
10 Box Step Ups
10/8 Cal row