Warmup:
2 sets
2 sets
:30 bike
10 pushups
10 PVC pass though
10 KB swing
Strength Development:
3 sets
3 sets
10 barbell curls
5 strict pullups
8 each arm DB Row
Gymnastics Development:
3 sets
3 sets
10 Ring rows
10 handstand pushups
Row work:
300 meter Row
rest 1:00
300 meter Row
rest :30
300 meter Row
Midline:
20 abmat situps
20 leg raises
20 toe touch to tuck ups