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THURSDAY 180510

Warm-up:

Individual…

Run, Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group…

200M Jog

20 Arm Circles

10 Yoga Push Ups

Bear Crawl Down

Inch Worms Back

5 Strict Pullups

Review movements….

 

Strength and Skill:

Every 90 seconds, for (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups  OR Supine Ring Rows x 10-12 reps

Station 2 – 50-75 Foot Handstand Walk OR  Nose-to-Wall Handstand Hold x 60 seconds
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds  OR  Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

 

Fitness:

Three rounds of:
Row 500/400 Meters
20 Push-Ups
30-second Side Plank (Left)
30-second Side Plank (Right)

 

Performance:

Two sets for times of:
30/25 Calories of Assault Bike
20 Burpee Box Jump-Overs (30″/24″)
Rest 4 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Record total time including rest.  Time cap of 16 Minutes.

 

Mobility:

Mash Quads

Banded Hamstrings

Mash Lats

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