21.9.2022 GYMNASTICS

WARM UP

3 Rounds:

10 Single Leg Glute Bridge

5 Ring Rows

10 Lateral Band Walks

STRENGTH

6 x 3

Front Squat

10 Plank to Pike Between Sets

METCON

Every 2mins for 20mins:

1 – 150m Row + 5 Ring Rows + 5 Dips

2 – 8 Cal machine + 10 Jumping Pull Ups + 5 DB Bent Over Row