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GYMNASTICS CONDITIONING EMOM 1: 10 pistols  2: 10 wall facing HSPU 3: 100 single unders  4: 10 x kipping PU with 2s pause chin over bar hold  5: 2 x 5s deficit press ups (using DBs or stacked plates)  6: 20s reverse plank hold  6...

A. 8 x 3 bench press - build over 8 sets until a heavy 3 reps has been reached  10 minutes on the clock  3 each leg Rebound single leg box jumps  (Jump off one with one leg back onto another with a two foot landing)  30s tuck front lever holds  (Or...

In pairs  5 rounds  80/50 - this weight should be around 70% of your max  Starts with 4 reps (+2 each round) Heavy clean and jerks  60 Wall balls  20 Pull ups  Every 5 minutes : 15/20 cals  Just to clarify  4,6,8,10,12 are the...