Workout 1: 12′ Cap:30 Wall Sit or Bottom of Squat Hold40 Sandbag Squats:60 Sandbag Bear Hold20 Sandbag OTS:60 Sandbag Bear Hold40 Sandbag Squats:30 Wall Sit or Bottom of Squat Hold**If athletes are using a weight less than 80#, stick to the above rep scheme. If they are using 80# or heavier, 20 squats, 20 OTS,...Read More

Gymnastics Strength: Ring Dips EMOTM x 6 Mins 5-10 Ring Dips/Ring Pushups/Parallette Push ups Alt . Tabata x 4 Mins (8 full sets… 4 of each) Hollow Hold Arch Hold *20 secs of hold-10 sec rest *Alt. between Arch and Hollow holds each set Conditioning: Every 2:00 x 6 Mins (3 sets) 10 Alt. DB...Read More