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