Wednesday 4/11/18
Warm-up
Quadruped Y Hold (straight midline, tight abs, thumbs up) 15sec hold/side x 4/side alternating reps
Prone T’s from bench x 20 reps (every 5th rep hold for 5sec)
Prone W’s w/ pinky’s towards ceiling x 20 reps (every 5th rep hold for 5sec)
Side lying Internal Rotations x 30 reps w/ 2.5-5lb plate
Workout
A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Chest to bar Pull-up x Max Reps in 45 seconds
-or- (Ring Muscle Ups)
Station 2: Handstand Walk x 30-40′
-or- (Wall Walks or Shoulder taps)
Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps
B.EMOM, for 24min (6 sets of each):
Minute 1 – 12/8 Calories of Assault Bike or Ski Erg
Minute 2 – 15 Kettlebell Swings (70/53lb)
Minute 3 – 10 Dumbbell Thrusters (55/35 lbs)
Minute 4 – 12 Ring Dips
Optional Accessory (After class)
A. EMOM, for 2-3 sets of:
Interval 1 – Full Support Hold on Rings x 15-20sec
Interval 2 – Catch Position Dips on Rings x 8 reps @ 1111
Interval 3 – COVP Supinated Hold x 20-30sec