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.
Gymnastics Cycling 3 Rounds 1 Min max toes to bar 30s Rest –Then– 3 Rounds 1 Min max ring muscle up 30s Rest
Strength Overhead squat 5×2 @ 80% 1RM *Rest 2-3 min between sets
Conditioning Amrap 15 min 15 Wall ball 20/14 10 Box jump 24”/20” 5 Ring muscle up
–Rest 5 min–
B. EMOM 10 min 10/7 Cal echo bike @ 90% max effort
Accessory 4 x 15 Weighted GHD hip extension, 53 lb/35lb kettlebell *Rest 1 min between