7/15/15

AdamDeadlift

Workout of the Day

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Alternating Pistols: 20 reps (or pistol progressions x 4-6 reps each leg)
Station 2 – Freestanding Handstand Hold: 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
Station 3 – L-Pull-Ups: 6-8 reps @ 21X1 (or L-sit progressions and strict supinated-grip pull-ups)
+
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
– OR –
“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

*Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

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