METCON

Workout

Every 4:00 x 6 complete:
50 DU / 100 SU
14 Dual DB Push Press
14 KB Reverse Lunges
4-6 Shuttle Runs

 

STRENGTH AND CONDITIONING

Workout

Every 3:30 mins x 3 complete:
BB Hip Thrusts x 6 + 8-10 Hollow Rocks

Then

Every 3:30 mins x 3 complete:
Seated DB Press x 6-8 + Push Ups 8-10

WOD (For Time)
1500/1250m Row

TC 7 mins

*Retest from 8 weeks ago

 

GYMNASTICS

Workout

Prehab:
BW sequence – LPDT’s (Swissball)

EMOM:
1. 12s C2B Hold
2. 4-6 Pull Ups
3. 30s Kip Swing
4. 30s C2B Practice
(16 mins)

AMRAP 12:
10 DB RDL
10 DB Push Press
6/6 SA Ring Rows
12 Alt SL V-ups
10 Cal Row