Gymnastic Strength
Warm up
2 Rounds
25 Single unders
10 Hollow rock + 10 secs hold atthe end
10 Superman Pulse + 10 secs hold at the end
5 Inch worm
2 Wall walk
Skill work
Double unders
Odd Object movement
3 Sets
15 Sand bag Bear Hug Squats
8 Evil wheel
8/8 Inverted KB Press
Superset
3 Sets
10 m Barbell Overhead Lunges
6 Devil presses
METCON
Warm up
500 m row, then
Try every movement 5 reps each for 2 rounds using empty bar
Conditioning
10 Rounds: (Adv | Int | Basic)
10/8 Cal Bike or Row
5 Ring Push up
5 Strict Chin-ups
5/5 DB Snatch (20 kg/12.5kg | 15/7.5 kg | 10/5 kg)
5 Push press (40/25 kg | 30/20 kg | Empty bar)
5 Front squats (40/25 kg | 30/20 kg | Empty bar)
5/5 Front rack lunges
40 Min Cap