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