SWIMMING

WALL POWER: 
1 Step Box Jumps
* Beat You Height From Last Time *
3X6 Jumps

STRENGTH: 
Front Squat
5 Sets Of 5 Reps
* Use Your Clean Max To Figure Weights *
- 50%, 60%, 70%, 80%, 85-90%

GYMNASTICS STRENGTH/CONDITIONING: 
21 Kipping Pull Ups
21 Handstand Push-ups OR Accumulate 90 Second Hold (Facing Wall)
18 Kipping Pull Ups
18 Handstand Push-ups / 80 Second Hold
15 Kipping Pull Ups
15 Handstand Push-ups / 70 Second Hold
12 Kipping Pull Ups
12 Handstand Push-ups / 60 Second Hold
9 Kipping Pull Ups
9 Handstand Push-ups / 50 Second Hold
6 Kipping Pull Ups
6 Handstand Push-ups / 40 Second Hold
3 Kipping Pull Ups
3 Handstand Push-ups / 30 Second Hold

* You Have 20 Minutes To Work Through This Workout * 

POST BOX HEIGHT, WEIGHT, AND CONDITIONING TIME TO COMMENTS