3/9/16

KirstieAxleDeadlift

Workout of the Day

Every 2 minutes, for 18 minutes:
A1. Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension: 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
A2. 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)
A3. Minutes 5-6, 11-12 & 17-18:
Strict Toes to Bar: 5-8 reps @ 3111
+
Every 4 minutes, for 20 minutes (5 sets):
Airdyne 40/30
40 Double-Unders
20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Airdyne is available, the next person may start. Goal is for both partners to finish their 5 sets as quickly as possible.

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