8/12/15

FredDoubleUnders

Workout of the Day

Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups: Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression: 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk: 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold: 45 seconds accumulated time
+
3 sets:
Against a 3 minute running clock, complete:
400 Meter Run
Wall Balls – Max reps
-Rest 3 minutes-

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