Grit Strength and Conditioning – Women’s Boot Camp

Gymnastics

Pull up skill/strength work

5 set 3-5 pull-ups -strict or banded

If banded use a 3sec eccentric count and 3 sec hold at top

Metcon (Time)

For Time-

10 Kb Thrusters

1 min Jump Rope

20 HR Push Ups

1 Min Jump Rope

30 Lunges

1 Min Jump Rope

40 Hollow Rocks

1 Min Jump Rope

40 Hollow Rocks

1 Min Jump Rope

30 Lunges

1 Min Jump Rope

20 HR Push Ups

1 Min Jump Rope

10 Kb Thrusters