1. Warm-up
Frog Pose 2:00
Then
2 Steady Rounds:
Row 500m
15 Push Ups
2. Strength
Back Squat 4×4 @ 70%
3. Met-Con
5 Rounds for Time:
60 Double Unders
10 Strict Pull Ups
10 Bench Press 155/105lbs
Pick one:
4b. Gymnastics Accessory
“Air Squats” with a vest
Every other minute for 4 rounds
30 Squats
Vest needs to be heavy enough to make all rounds hurt, but light enough to keep speed the same each round. Choose wisely.
4c. Strength Accessory
Glute Ham Raise
4 Sets to Failure
20 Rep Cap Per Set
Rest 2-3 Minutes
Leave a Reply