Workout for 07/11/2019

Gymnastics / Weightlifting Strength Development

   4 Supersets:

   A. Strict Pull-Up Cluster

1 Cluster = 3 strict pull-ups, rest :10, 3 strict pull-ups, rest :10, 3 strict pull-ups.

Athletes with assisted pull-ups perform their most challenging negative. 

   B. 10 reps of Dumbbell Shoulder Press. Athletes choose load.


Tri Modal Conditioning, Mid Duration

   “Rumble”

   AMRAP 15 

   10 DB Burpee

   20 Box Step Ups

   30 Double Unders

   Rest 1:00