AM Gymnastics Focus

Warmup

DeFranco Agile 8
Row	5:00
Banded Lat/Shoulder Activation

Main Effort

20 Min Alternating EMOM – Pullup+Muscle Up	20:00×3+1
Rope Climbs	6×2	10-20 lb weight vest
Reverse DB Fly + Banded Scapular Retraction	4×8+10
Hollow Rocks + False Grip Holds	4×20+:15

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 Olympic Weightlifting focus

Warmup

DeFranco Agile 8
Any ERG or Air Bike	5:00
Box Jumps	10	As High as you are comfortable

Main Effort

Drop Snatch	3×3	80%
Jerk	3×3	85%
Squat	8	40%
Squat	5	50%
Squat	3	60%
Squat	3	70%
Squat	3	80%
Squat	3×3+	90%

Cooldown

Any ERG or Air Bike

10:00

Honestly this should almost be a waste of time