Wednesday, June 13, 2018

WARM-UP:
3x 
30 dumbbell side bends each side 
60 flutter kicks
800-meter row

CONDITIONING:
Advanced and Intermediate
Death by toes-to-bar
Rest 1:00 
Death by burpee*

Beginner
Death by hanging or floor leg lift
Rest 1:00 
Death by burpee*

*Start at number failed on toes-to-bar or leg lift; eg, if you fail at 11 toes-to-bar, start burpees at 11. 

ACCESSORY:
Advanced
4x
10 hollow rocks 
10 p-bar leg lifts 

Intermediate
3x
10 hollow rocks 
10 p-bar leg lifts 

Beginner
3x
10-20-second hollow hold
10 leg lifts over pad

MOBILITY:
4x
1:00 triangle pose each side 
1:00 cobra pose 
2:00 pigeon pose each side 

Comments

  • 5 rounds
    15 sec GHD hold into 10 GHD sit ups.
    10 standing barbell twists 15#

    4 rounds
    12 rear delt fly 15#
    12 front delt raise 12#
    Max bandy pull apart (my favorite)

    4x
    10 hollow rock
    10 p-bar leg lifts
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