9/11/15

AutumnProwler

** There will be NO 6AM class tomorrow.**

Workout of the Day

Every 90 seconds, for 12 minutes (2 sets of each):
Station 1: Muscle-Ups: 3-8 reps
(or low-ring muscle-up transitions – 3-8 reps, or ring dips – 6-8 reps @ 2111)
Station 2: Arch to Hollow Rolls: 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3: Supine Ring Rows: 10-12 reps @ 2111
(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4: 45-60 seconds of Handstand Walking – use a partner to assist if necessary
(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
+
Against a 2-minute running clock, complete a total of six sets of the following:
Run 200m
Push-Ups – Max Reps
-Rest 2 minutes between sets-

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close