Workout of the Day

1) 12 DB Step Ups
2) :45 Static Hold of Choice:

Active Squat
Bar Hang
Handstand Hold
Plate OH Hold
KB Front Rack

Pick a hold that you are NOT good at. Hold for as long as possible. If you need to break, re-establish as quickly as possible.


Kettlebell Swing

15 Up Downs
30 Double Unders
1 min Wall Sit
30 Double Unders
15 KB Swings
1 min Ring Plank or Floor Plank

The workout is all about how long you can hold these static movements once
your heart rate and breathing get jacked up from our dynamic movements. The
goal for the athlete here is minimizing transition time between static and
dynamic to really get the right stimulus from the workout.

You are not accumulating a minute in the holds, but rather trying to maximize the minute. If you need to break the hold, re-establish it as quickly as possible.


Jump Rope (Double Unders) | Kettlebell Swing | L-Sit