• Tuesday 7.8.17


    Work out of the Day

    A.
    Every 2 minutes, for 18 minutes (3 sets of each):
    Station 1: Muscle-Ups x Max Reps in 45 seconds
    (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
    Station 2: Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
    Station 3: Alternating Pistols x 16-20 reps
    (if you’re proficient, add weight with a kettlebell)

    B.
    Every minute, on the minute, for 20 minutes (5 sets of each):
    Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
    Minute 2 – 15 Kettlebell Swings (32/24 kg)
    Minute 3 – 15 Box Jump-Overs (24″/20″)
    Minute 4 – 30-Second Front Leaning Rest on Rings

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