Workout of the Day
A. L-sit hold (accum 20s)
B. 5 strict HSPU/max hs hold
For the L-sit: find a scale that you can hold for at least ~10s
For the HSPU, try to find a scale you can go unbroken or in no more than 2 sets
If doing a max HS hold – if can hold for 40s without problem, try HSPU scales, or try to hold HS on paralletes
Movements:
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8 rounds of 20s work/10s rest of the following exercises:
row
box jumps (20/15)
DB snatch (45/25)
situps
The goal is here to move pretty fast on all stations, but staying light on DB snatch, low on box jumps. This week has been pretty heavy/long, so now we are going to lighten it up and go FAST!
Movements:
Box Jump | Dumbbell Snatch | Row | Sit-up | Snatch
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Barbell Bettys
AMRAP 10
5 Pull Ups/Ring Rows
10 Push Ups
15 Air Squats
Movements:
Air Squat | Pull-up (Kipping) | Push Up | Ring Row
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Front Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
#6: 3 reps
#7: 3 reps
#8: 3 reps
#9: 3 reps
#10: 3 reps
Movements:
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