For athletes who need more than normal programming.
if you do not have the opportunity to train 2 sessions per day, you can also put together your own session.
1. GYMNASTICS
Every 3 minutes, for 15 minutes (5 sets):
4-6 Strict Handstand Push-Ups
12 Toes-to-Bar
30 Double Unders + 10 OHS 40/30kg
2. Strength
Back Squat 7 x 3 reps @ Tempo 42X1
Rest 2-3 minutes
3. Weightlifting
4x 3+1
3 Deadlifts to Knee + 1 Deadlift @ 60-70% of 1RM
Rest as needed
Pause for 2 seconds at the knee and the ground every rep.