STRENGTH

 

Monday

5×5 Weighted Pull Ups

3x Max weighted plank holds

 

Wednesday

4×12 Barbell Box Step Ups

3×15 KB Swings

 

Friday

5×5 Push Press

6×2 Kneeling Jumps

 

GYMNASTICS/MUSCLE UPS

 

Monday

5×5 Weighted Pull Ups

4x :30 Hollow Rocks

 

Wednesday

3×15 KB Swings

5×5 Ring Dips w/ 3 sec Pause at the bottom

 

Friday

10 x :20 Ring Kipping

6×2 Kneeling Jumps