A1. Back Rack Walking Lunge Step 3 x 10-16

10-16 Back Rack Walking Lunge Step
10-16 Back Rack Walking Lunge Step
10-16 Back Rack Walking Lunge Step

A2. Single Arm Dumbbell Bench Press 3 x 6-10

6-10 Single Arm Dumbbell Bench Press
6-10 Single Arm Dumbbell Bench Press
6-10 Single Arm Dumbbell Bench Press

A3. 3-Point Dumbbell Row 3 x 6-10

6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row
6-10 3-Point Dumbbell Row

each side

B. Accessories

3 sets of:
60sec. mini-band abd. walk
15 band pull aparts (1sec. hold)
6-10 glute bridge walk outs
8-12 half kneeling int. rot. Triceps push down (each side - orange)

A. Barbell Split Squat 3 x 5-8

5-8 Barbell Split Squat
5-8 Barbell Split Squat
5-8 Barbell Split Squat

Work at ~1-2RIR for all sets. / Reps are for each side / Rest 60sec. btw legs

B1. Push Press 3 x 4-6

4-6 Push Press
4-6 Push Press
4-6 Push Press

B2. Chest Supported Incline Dumbbell Row 3 x 6-10

6-10 Chest Supported Incline Dumbbell Row
6-10 Chest Supported Incline Dumbbell Row
6-10 Chest Supported Incline Dumbbell Row

C. Accessories

3 sets no rest
15sec. single arm high plank (each side)
30-60sec. W-hold

A. SKILL

For 10-15 min practice Bar Muscleups
- jumping
- banded
- supported

B. Gymnastics Strength

4 sets
10-16 banded LAT pulls in hollow
Rest 30s
8-10 parallette shoot throughs
Rest 30s
4-8 Single arm ringrows
Rest 30s