A. Front rack lunge step x3 per leg x 3 sets
B. Ring pull up x3 @ 31×3 tempo x 3 sets
gymnastics:
A. Strict Ring PU x 5 x 5 sets
B1. Legless rope climb x 2-3 x 3 sets
B2. P-bar Support walk x max walk + max dips x 3 sets
B3. Side plank ups on hand x 15/side
+
10 minutes
5 r/arm kb thrusters 35#
5 l/arm kb thrusters
5 burpees
100m run
mobility:
  • 12# KB, 10 Reps, 3 Second Pause At Bottom, 4 Sets, 90 Second Rest


  • B) Box Jump

    27″, 3 Reps, Do These As Super Sets With Squat Press Out


  • C) 1 Arm High Pull

    20#, 15 Reps, 4 Sets Per Arm, 60 Second Rest Between Arms

Advertisements