7/15/25

gymnastics

Every 2 min for 5 sets:

1-3 Strict Muscle Ups or Negatives

strength

A1) Bench Press 3x5 -increase load/reps

1xAMRAP @80% of working sets

A2) Meadows Row 3x8-12/arm -increase load/reps

accessory/conditioning

3 sets each:

-20 KB Front Rack Walking Lunges

-15 Incline DB Y Raise + 15 DB Rear Delt Swings

-10-20 Sandbag Calf Raises

-I go, You go