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 thruster
10 weighted GHD Sit up
Superset 2
3 sets:
3 Heavy split Jerk
30 secs KB Suitcase marches (right arm)
30 secs KB Suitcase marches (left arm)
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
60 Single under
20 Box step up
15 Kb swing (16/12 kg)