Oct 20


A. Warm Up

2 rounds

2 lengths bear crawl
5 strict burpees
6 weightless turkish get ups

B. Activation
Hip Flow - https://www.youtube.com/watch?v=6qnCHkJ8MgA

C. Strength
C1. Deadlift

4x2 @ 51X1 - build up weight

working to BASE build on last week BUT do not exceed 45/30kg for week 2

Rest 30 sec transition to

C2. Ring Row or DB Row

4x4 @ 2020 into another 4 reps with no tempo - if you did Ring Row last week do DB row and vice versa

Rest 90 sec before returning to C1

D. Conditioning
6-8 rounds (pick up from where you left off)

1 on / 1 off

BASE+ for gymnastics

2 wall walks
Max DU or Singles


30 sec plank on hands
Max Single Unders