Optional Accessory

GYMNASTIC CONDITIONING

EMOM x10

5-10 TTB + 5-10 Russian Push-Up

Tailor the rep scheme to fit your fitness level.

You should have around 15-20sec to rest on each minute

Optional Accessory

STRENGTH

2-4 rounds, rest as needed:

1) 5+5 Single Leg Deadlift
2) 5+5 Single Arm Lunge Arnold Press
3) 10-30 Handstand Shoulder Taps

RPE 3

Front Squat
3x10 @ 65%
Rest as needed.

"Hot Air"
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

2 Sets of 14 @ 46%
Percentage based off our 1RM Front Squat.

2x
Max reps Strict Handstand Pushups
Rest 90sec
Max reps UB Strict Pullups
Rest 2min

STRENGTH

Back Squat

5x2

RPE 4+ (1-2 reps in the tank)

Clean + hang clean 5x(1+1) 75%

4 rounds for quality:

12 Pistol squat

1-5m handstandwalk

2-5 Bmu

Turkish Get-Up (TGU)

3 x 4 reps (2+2/hand)

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Post as 3 x 2, since you'll be doing 2/hand with the same weight.