Get a Grip

Strength

Skills & Drills

GYMNASTICS

3 Rounds
3 Wall Walks
5 Feet Together Pause Goblet Squats
12 Pike Sit alt leg lifts (AHAP)

3 Rounds, each for time:
25 GHD Sit-ups
5 Rope Climbs
*legless (or as high as possible) for the first rep
24 Pistols
Rest to 8/10 recovered after each round

4 Rounds for Quality
6 goblet step ups (butt on heel to start)
7 Strict Dips (Ring or Matador, weighted)
10 Ring Rows w/ 2s hold

CONDITIONING

5km Row (nasal breathing only)

MetCon

Class

E90s x 7
1 Hang Squat Clean

5 Rounds for time, rest precisely 2min after each round
9 Devil's Press 50s/35s
18 Front Rack Lunges 50s/35s
100m Farmers Carry 50s/35s