AM Gymnastics Focus

Warmup

DeFranco Agile 8
Banded Lat/Shoulder Activation

Main Effort

Paused Ring Dips	8×3+:03	Wear weight vest if possible
Strict HSPU+Kipping HSPU	6x(3-8)+(5-10)
Ring Pushup+Archer Pushup+Pushup	5×5+5+5
Toes to Bar	5×10

Cooldown

Any ERG or Air Bike

10:00

Honestly this should almost be a waste of time

Midday Mobility

Follow a structured mobility program

PM Strength Focus

Warmup

DeFranco Agile 8
Row	5:00
Box Jumps	3×5	As tall a box as you can comfortably use
Med Ball Throw	10	10-20 lbs

Main Effort

Power Clean + Push Press	1	Work up to Heavy Single
Snatch Pull	3×3	100%
Front Squat	8	40%
Front Squat	5	50%
Front Squat	3	60%
Front Squat	5	75%
Front Squat	3	85%
Front Squat	1+	95%
Pistol Squat	4×15+15
RDL	4×12+12	KBs in Each Hand

Cooldown

Any ERG or Air Bike

10:00

Honestly this should almost be a waste of time