“I must say, this is the future of training we are all bearing witness to on the net.”
- Derek Ray, Florida Police Corps


Strength training fundamentals for gymnastics from USA Gymnastics. http://www.usa-gymnastics.org/publications/technique/1996/8/strength-training.html


Complete 3 rounds of this couplet:
Deadlift 5 reps, immediately,
Air Squat 1 minute,
Rest as needed.


Complete 3 rounds of this couplet:
Push-press 5 reps, immediately,
Push-ups 1 minute,
Rest as needed.

Complete 3 rounds of this couplet:
Hang Clean 5 reps, immediately,
Pull-ups 1 minute,
Rest as needed.


REST