STRENGTH
Monday
4×6 Dbl KB Front Rack Step Ups (each leg)
3×15 GHD Sit Ups
Wednesday
6×2 Vertical Jump
5×5 Weighted Dips
Friday
5×5 Bent Over Rows
6×3 KB Snatches (each arm)
GYMNASTICS/MUSCLE UPS
Monday
6×2 Vertical Jump
5x :20 Hollow Rocks
Wednesday
5×3 Jumping Muscle Ups
5×5 Ring Dips
Friday
3×15 Weighted Sit Ups
6×3 Weighted Pull Ups