Gymnastic Strength
Warm up
Row 500 m
3 sets of
3 Wide Pull Up (Slow)
10 Air Squat
Supersets 1
4 sets of
8 Stiff leg deadlift
8 Pull up
Supersets 2
4 sets of
8m Front rack barbell walking lunges
8 Chin up
Supersets 3 (optional)
4 sets of
12 Pistol squat (each leg 6 reps)
8 Pendlay Row