Mon
A. Warm Up
2 rounds
2 lengths bear crawl
5 strict burpees
6 weightless turkish get ups
B. Activation
Hip Flow
C. Strength
C1. Deadlift
4x8 @ 31X1 - build up weight
working to BASE do not exceed 40/25kg for week 1
Rest 30 sec transition to
C2. Ring Row or DB Row
4x8-12 @ 2020
Rest 90 sec before returning to C1
D. Conditioning
6-8 rounds (pick up from where you left off)
1 min on / 1 min off
W2B-T1 strength = 20 KB Swings @ 24/16
T2+ = 20 alternating KB Snatch @ 24/16
working to BASE gymnastics 10 burpee to target
BASE - T1 5 burpee pull ups
T2+ - 3 burpee bar MU
2 TGU @ same weight