6/12/13 Wednesday

Fitness

A1. Rings 1-foot pistol squat ; 6 /leg x 4 sets,
Rest 10 seconds

A2. KB bottom’s Up Press @ 2122; 6-8/arm x 4 sets, 
Rest 60 seconds

B1. 1-foot Hip Bridge @ 20×2; 8/leg x 3 sets, rest 10 sec

B2. Lateral Traction Hip Rockers; 10 reps x 3 sets, rest 60 sec

+

For time:

35 Kettlebell Swings (24/16 kg)

15 Burpees

25 Kettlebell Swings

10 Burpees

15 Kettlebell Swings

5 Burpees

5 Kettlebell Swings

1 Burpees

 

Performance

A1. 
Deadlift @21×1; 5-6 reps x 4 sets, 
Rest 30 seconds

A2. Handstand Push-Ups @ 2010; Max Reps x 4 sets
(no HSPUs, no problem – perform a seated DB press with a weight that challenges you to get 8-10 reps), 
Rest 2 minutes

+

For time:

40 Kettlebell Swings (24/16 kg)

20 Burpees

30 Kettlebell Swings

15 Burpees

20 Kettlebell Swings

10 Burpees

10 Kettlebell Swings

5 Burpees

 

Competition

Workouts will be provided at gym