Workout Of The Day- Wednesday 20th April 2016

Workout Of The Day- Wednesday 20th April 2016

Include in warmup – practice headstands and kipping

Part A – Gymnastics
Alternate between the following complexes 4 times each:

Complex 1 –
Black: max strict HSPU, straight into max kipping HSPU, straight into max push-ups (all movements capped at 10 reps)
Blue: Max seated DB press, into max paralette push-ups, into max push-ups
Red: same as above

Rest 60 sec then do:

Complex 2 –
Max L-sit hold, straight into max L-sit lifts over paralette bars, straight into max tucks
(Same for all)

Part B

In 7 mins
500m row
50m front rack KB carry
250m row
25M front rack KB carry
150M row
Carry AFAP in remaining time

Part C/ Homework
4 rounds
7 banded Lat pull downs
7 dumbbell shoulder flys
7 DB bicep curls
Rest

* start on part B or C

Posted in Workout of the Day
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