A. Gymnastics
Every 2:30 min x 5 sets
Pull of choice + 6 x Russian dips
• 3-6 x strict ctb pull ups
• 5-8 x strict pull ups
• 3-5 x negative pull ups
• 5-8 x seated pull ups

B. Every 2:30 min x 3 sets
• 10 x side box step overs + 10 med ball curls + 2 lenghts banded monster walk
• 10 x ring rows + 15 x lateral raises + 30 x tricep push downs
• 40 sec side plank each side