Warm up
Row 800m
Roll out and stretch back

Weightlifting
Sumo deadlift
-1 set of 12 @ 60% 1RM
-2 sets of 8 @ 65% 1RM
-2 sets of 5@ 75% 1RM

Bench Press
-4 sets of 10 reps (if you know your 1RM, go off 65%)
-2 sets to failure

Accessory
Dumbbell Row
-3 sets of 12 (each arm)
Strict pull ups
-3 sets of 10 Reps
Inclined Dumbbell flys
-3 sets of 12 Reps
GHD hip extensions w/weight
-3 sets of 12 Reps

Strength Gymnastic Work
Alternating Tabata Hollow Rock/Arch Hold
-8 sets of 20 sec. work/10 sec. rest
Side Raises
-5 sets of 30 reps each side
Weighted Pass Throughs
-3 sets of 90 sec. rotations (slow rotation, engaging at the ribs)
Scapula Push Ups
-5 sets of 20 reps (retract/protract)
Inchworm to Extended Plank Hold
-10 sets of 10 sec. hold
Wrist Roll Up
-3 sets of 8 reps (Use link to help you set up the excercise)

Weighted GHD hip Extension Example

Side Raise example

Weighted Pass Through Example

Scapula Push Up Example

Wrist Roll Up Set up/Example