Thursday, August 24, 2017

Today's Workout:
A. Gymnastic Skill Warm-up:
3 sets, not for time:
Handstand Hold (Nose to Wall, Heels to Wall, or Freestanding) x 30-60 seconds
Inverted Ring Rows x 6-8 reps @ 30X1 (use box to prop feet up; perform slow and controlled on descent)
Roll to Candlesticks x 10-12 reps (as fast as possible)

B. 3 rounds for time, of:
50/35 Calories on the Rower
100 Double Unders
200 Meters UNBROKEN Farmers Carry (70/53 lbs KB or DB)

Pick a pair of Kettlebells or Dumbbells that they could complete 200 Meters WITHOUT STOPPING.

Time cap: 20-minutes

C. Optional Accessories:
Three sets of:
Banded Face Pulls x 15-20 reps
Back Extensions x 8-10 reps
Rest as needed

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