Gymnastics strength is vital, this group getting in strict pull ups and dips. Essentials Strength/Skill: Warm up: 2 Sets: Handstand Hold/Plank Hold x 20-30 Seconds Russian Twist x 10-12 ea. Front Squat x 4-6 (Empty BB) Strength: A) 4 Sets: (Every 2 Minutes) Bench Press x 4 (Add 5/10# from Last Week) Skill: WOD: 5...Read More