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