Workout of the Day - Monday, 28 September 2015

Workout of the Day – Monday, 28 September 2015

Part A
Practice head stands for 5 minutes

Part B
For quality work through
5 rounds
3 deficit strict handstand push-ups / negative HSPU / practice kicking up into HS against wall
3 Kipping HSPU / pike HSPU (feet on box) / push-up
6 strict toes to bar into pull-up (1rep is 1 toes to bar and 1 pull-up) / do 6 leg raises then 6 negative pull-ups/ same

Movement prep for man- maker

Part C
4 rounds for time in teams of 2:
400M run / same / 200m run
15 man makers / same / Burpee and air squat
*man maker = down into push-up on DB, burpee up into cluster
* run together, can only start once partner is back, cluster reps is total as a team with one person working at a time
* 16 minute time cap

Part D
3 sets of
6 hanging window wipers (3/3)
30 second HS hold / or wall climber hold at night comfortable

Posted in Workout of the Day
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