STRENGTH

 

Monday

8×3 Weighted Pull Ups

3×15 GHD Sit Ups

 

Wednesday

6×2 Broad Jump

8×3 Weighted Dips

 

Friday

4×6 Dbl KB Front Rack Lunges (each leg)

3×15 KB Swings

 

GYMNASTICS/MUSCLE UPS

 

Monday

8×3 Weighted Pull Ups

Tabata Kipping on Bar

 

Wednesday

6×2 Broad Jump

6×15 sec hold in bottom of ring dip

 

Friday

3×15 GHD Sit Ups

3×20 Banded Straight Arm Pull Downs