1.Core strength – Hanging Leg Lift
rx – Straight Leg
sc – Bent Leg
5 x 8 – 12 rep( rest between sets: 2:00 )

2. Push Up Strength

rx – Weighted Push Up ( find 5 RM in 5 round ) rest 2:00
sc – Push Up ( tempo 4 0 X 1 ) 5 sets 8 – 14 rep

3.Gymnastics E2OM 12
3- 5 Strict Pull Up ( temp 3 1 1 1 )

Gymnastics: Trening #11