STRENGTH
Monday
8×3 Weighted Pull Ups
3×15 GHD Sit Ups
Wednesday
6×2 Broad Jump
8×3 Weighted Dips
Friday
4×6 Dbl KB Front Rack Lunges (each leg)
3×15 KB Swings
GYMNASTICS/MUSCLE UPS
Monday
8×3 Weighted Pull Ups
Tabata Kipping on Bar
Wednesday
6×2 Broad Jump
6×15 sec hold in bottom of ring dip
Friday
3×15 GHD Sit Ups
3×20 Banded Straight Arm Pull Downs