Monday, 2-6-2017


Monday, 2-6-2017

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Workout of the Day:
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

MU – Muscle-up Drills on low rings/high rings
– Strict Pullup followed by ring Dip
HS Walk – Free standing handstand
– Walk with partner assistance
– Handstand on wall with 15-20 shoulder taps
L-Sit – Hands on Parallette bars Knees bent
– Hand on box knees bent
**Knees should remain at height of hips regardless of how bent the knees are

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Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Pull-Ups x Max Reps
Rest 3 minutes

*Record total number of reps over all 3 rounds