Gymnastics Strength Development
EMOM9:
Min 1: 25 seconds pull-ups
Min 2: 25 seconds MB f-squat
Min 3: 25 second plank hold*
Odd Object/Gymnastic, Mid-Duration
“Tetris”
For time, in teams of 2,
140 wall-balls
80 pull-ups
16-minute time cap.
After-Hour Accessory Exercise
Alternate between strength & coordination/accuracy:
Strength:
4 sets of 12 supine (lying on back) dumbbell tricep extensions
Coordination/accuracy:
4 sets of 60 seconds of jump rope practice.
