GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
10 Minutes
20 Single Leg Romanian Deadlifts (KB or DB)
Front Rack Walking Lunge (length of gym)
10 KBS
GYMNASTICS SKILL DEVELOPMENT
10-25 minutes
Spend 15 minutes working on muscle ups or pull ups
WEIGHTLIFTING STRENGTH
25-35 minutes
Deadlift (1 Every 15 Seconds for 4 minutes @ 85%)
METABOLIC CONDITIONING
35-55 minutes
15 minutes
Front Squat: 5 @70% (185/120)
Pull Ups: 15
Box Jump: 15 (24/20)