A) Gymnastics: 3 sets: Strict pull up ladder (do one pull up, drop, do two pull ups drop, do three pull ups, drop etc until you can’t get the required amount of reps, then rest 2 minutes and go again. Drop should be shake your hands and arms and go back, no more than 5 seconds.) Goal is strength building, scale to hardest possible for athlete, or 3 sets of 10 for those that are brand new. Goal is 30+ reps scale accordingly.
