STRENGTH

 

Monday

8×1 Depth Jumps

4×8 RDL

 

Wednesday

5×5 Weighted Dips

6×5 Pendlay Rows

 

Friday

4×8 Bulgarian Split Squats

3×20 Weighted Sit Ups

 

GYMNASTICS/MUSCLE UPS

 

Monday

3×20 Weighted Sit Ups

3×15 Toes to Rings

 

Wednesday

8×1 Depth Jumps

3×12 Ring Rows (feet elevated)

 

Friday

6×2 Lying Ring Transitions

Tabata Ring Kipping