Tuesday, September 19 2017

Strength Focus
5 sets
Seated Single Arm Dumbbell Press while holding KB in front rack on other arm
6 reps per arm

Accumulate 30 Turkish Get Ups
Alternate Arms (15/side)
Weight is athletes choice

Gymnastics Focus
3 Muscle Ups
*if unable to do a muscle up but can do 3 Chest to Bar Pull Ups & 3 Ring Dips already, do 3 Strict Kneeling Muscle Up Transitions
**if unable to do 3 chest to bar pull ups and 3 ring dips, each round, alternate between 3 strict pull ups and 3 dips

And afterwards do 3 sets:
10 Alternating Dumbbell Bicep Curls and 15 Tricep Band Pull Downs

Cardio and Endurance Focus
8 Rounds
250 M Row
2 Minute Rest between each

Mat Frankel