Gymnastics Development
Sport:
Tempo Ring Dip 31X1 ; 4×6-12 Reps; rest 1:00
Fitness:
Tempo Push Ups 31X1; 4×12-20 Reps; rest 1:00
Lifestyle:
Tempo Rack Push Up 31X1; 4×12-20 Reps; rest 1:00

Deadlift Week 11/16
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“A song by Blue Oyster Cult”
5 RFT
9 Pow Snatch 95/65
9 Box Jumps

Home Work Outs
Pull Up Progressions
5 Sets of
10 Second Hold (Rest :30 Seconds)
3 Reps of 5 Second Eccentric (Rest :30 Seconds)
5 Strict Pull Ups or Jumping Pull Ups
Rest 1 Minute Between Sets
Running Test
1 Mile Run
Record Time

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