Optional Accessory

GYMNASTIC STRENGTH

2-4 set, rest as needed between:

Bottom Half + Top Half + Full Strict TTB video

Pick a challenging, but repeatable rep scheme.

RPE 4

Optional Accessory:
GYMNASTIC STRENGTH

Gymnastic Ab-Work video

RPE 3-4

Optional Accessory

GYMNASTIC STRENGTH

2-3 rounds, rest as needed

1) 10 Banded Pull-Apart, tempo 5013 (5sec down, 3sec hold)
2) 60-90sex Plank Hold

RPE 3

CONDITIONING

14min EMOM:

1) 6 TTB + 3 Sandbag/Slam Ball ground to shoulder
2) 6 GHD Hip Extension + 6 Up and Down

RPE 3

You should have around 30sec to rest. Tailor the rep scheme to fit your fitness level and match the RPE chart.

CONDITIONING

EMOM x12

1) 20m Farmers Carry
2) 20m Crosslaoded KB Walk, One arm in Front Rack, other Overhead (10m and switch)

RPE 3 to 4

Optional Accessory
CONDITIONING

For time:
14-12-10

Box Over Jump 75/60cm
Single Arm DB STOH 35/22,5kg

RPE 4

Use a heavy loading. Split the reps on both arms (7+7, 6+6, 5+5)

STRENGTH

3-4 rounds, rest as needed:

1) 5+5 Lunge Arnold Press
2) 10 Pendley Row
3) 10 Lateral Raise
4) rest

CONDITIONING

EMOM x16
1) 3+3 DB STOH @35/22,5kg
2) 20m D-Ball/Sandbag Carry
3) 10-25 GHD Sit-Up
4) rest

RPE 4, use a heavy load but it must be in your control.

Optional Accessory
STRENGTH

2-4 rounds, rest as needed between:

1) 60sec Wall Sit, loaded if needed
2) 60-90sec Plank Hold

RPE 3 to 4

Deadlift ( Deadstop )

6-6-4-4-2-2-1-1

Building up to 93%

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