Friday, 11 November, 2016

10
Nov

Friday, 11 November, 2016

Jackie getting under the bar.

Jackie getting under the bar.

Workout of the Day:

 

GENERAL WARM-UP
3 Minutes- Row, Bike, Jog, Jump Rope
Joint Prep Routine
3 Rounds
15 second hollow hold
15 second superman hold
15 second handstand hold
Round 1- 10 Squat therapy reps
Round 2- 10 Goblet squats
Round 3- 10 Empty bar front Squats
Specific Warm Up:
4 Rounds
1-3 Strict handstand push-up or light strict press
3 Front Squats
3 Burpees
WOD:
21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats (195lbs/125lbs)
Bar Facing Burpees
Accessories:
3 rounds NOT for time 30 seconds side plank to reach through/side 30 Band pull through

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