GYMNASTICS + WEIGHTLIFTING

WU

AMRAP 8′

8 Alt Toe Touch in Plank

8 Alt K2E in Plank

8 Scap Pull-ups

20m Side Shuffle / Direction

8 Kip Swings

8 Air squat

100m machine

STRENGTH

warm up with empty bar. Increase weight every set

Every 2’ x 10’ ... (5 Sets)

Back Squat

1x10

1x8

1x6

1x6

1x6

Every 2’ x 8’ ... (4 Sets)

Front Squat

1x5

1x5

1x5

1x5

CONDITIONING

4 RFT (cap17’)

10 Kipping Pull Ups

200m

10 Pushups

200m

10 Air Squats

200m