Strict Dumbbell Fran

GYMNASTICS SKILL A. Seated Pull-Downs w/Bands:
(3 Sets x 10-12 reps)
– Chin over bar, pause for 3 sec and lower
– Rotate with group and rest

GYMNASTICS SKILL B. Barbell Pull-Ups w/Box:
(3 Sets x 2-3 reps)
– Chin over bar, pause for 3 sec and lower
– Rotate with group and rest

FUNDAMENTALS:
15 Thrusters (20/10lb)
30 TRX Body Rows
9 Thrusters (20/10lb)
18 TRX Body Rows
6 Thrusters (20/10lb)
12 TRX Body Rows

FITNESS, 21-15-9:
Thrusters (35/20lb)
Strict Banded CTB Pull-Ups
*Compare to 1/9/18

PERFORMANCE, 21-15-9:
Thrusters (50/35lb)
Strict Banded Chin Over Bar Pull-Ups
*Compare to 1/9/18