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ATHLETE

A.  Pull-up Strength Work

5 rounds:
5-7 Weighted or unweighted Strict Pull-ups or
5-7 Strict Pull-up Modifications
7-10 Slow, difficult Ring-Rows, palms facing down

Rest 90 seconds to 2 minutes between sets

B. “Whirlwind”
2 Rounds For Time:
12/10 cal Bike or 200m Run
50 Double Unders
12/10 cal Bike or 200m Run
40 Kettlebell Swings (53/35)(45/25)(35/20)
12/10 cal Bike or 200m Run
30 AbMat Situps w/Medball

GYMNASTICS

Pullup Strength Work
Kipping Pullup Efficiency Work