Monday
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Plank Holds

Strength
A) Snatch Grip Romanian Deadlift 3 x 10
-Hip Flexor Stretch (30 Seconds)-
B) Snatch Grip Behind The Neck Press 3 x 8
-Kettlebell Crossover Stretch (30 Seconds)-

Conditioning

5 rounds of:

1:00 Max Effort Wall Balls 20/14#
1:00 Max Effort Target Burpees
1:00 Rest

Tuesday
Gymnastics Warm Up
8 minutes, alternating:
Weighted Pull Ups
Strict Toes to Bar

Strength
High Bar Back Squat: 4X3 (+2.5Kg from last time)

Conditioning

For time:

50 Single Unders
10 Dumbbell Push Presses
10 Kettlebell Swings (heavy)
50 Single Unders
20 Dumbbell Push Presses
10 Kettlebell Swings (heavy)
50 Single Unders
30 Dumbbell Push Presses
10 Kettlebell Swings (heavy)

Wednesday
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Wall Walks

Strength
A) Deadlift 3 x 5
-Pigeon Stretch (30 Seconds)-
B) Push Up/Dip/Weighted Dip 3 x 8
-Tactical Frog (30 Seconds)-

Conditioning

7 minute Ladder of:
3 Abmat Sit Ups
3 Dumbbell Thrusters
6 Abmat Sit Ups
6 Dumbbell Thrusters
9/9
12/12…

Friday
Gymnastics Warm Up
8 minutes, alternating:
Ring Rows
Hollow Holds

Strength

Back Squat: 4X5 (+2.5Kg from last time)

Conditioning
4 x 200m, rest 90 seconds.

Aim to have the last run the fastest.

Saturday
TBA