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