Romanian Deadlifts & Chipper

Strength

Romanian Deadlifts 8-8-8-8-8-8 ascending weight

Conditioning

20 min amrap:
Row 100 Calories
Run 2 Laps
60 Abmat Sit ups
50 Wall Balls
40 Toes to bar
30 Burpees

Gymnastics

Focus – Rope climb and strict muscle ups

Gymnastic Conditioning

20 minute circuirt:
Between 0-5 minutes: 10 GHD crunches / 10 short range hip extensions
Between 5-10 minutes: 10 Burpees (double feet jump) / :30 second handstand hold or 5 HSPU
Between 10-15 minutes: 5 False grip ring rows / :15 second ring support
Between 15-20 minutes: 10 Weighted sit ups / :30 sec plank

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