Workout of the Day

12/10/2020

  • 12/10
  • Warm Up:
  • EMOM 9 min
  • row 120m
  • Vertical Band Pull Aparts
  • L-Sit floor progression drill
  • Gymnastics Conditioning:
  • 2 rounds
  • 3 Strict MU / mod to knees on floor
  • 25 Banded Glute Bridges
  • 6-9 sec Ring Support Hold + slow eccentric
  • **50m run after each exercise
  • WOD:
  • "Double Threat"
  • 21-15-9
  • Deadlifts 155/225
  • Ring Dips
  • rest 2 minutes then...
  • 21-15-9 (w/vest)
  • KB Swings 53/70
  • Strict Push Ups