Friday, January 11, 2019

A loving heart is the truest wisdom. Charles Dickens

WORKOUT OF THE DAY

WARM UP:

30 sec Single Unders

10 Sit Ups

15 Hip Extension

30 sec Single Unders

10 Kipping Swings

15 Squats

30 sec Single Unders

10 DB Shoulder Press

15 Walking Lunges

SKILL:

Pull Ups:

Sponge Drill: 5 Static Arch to Hollow, 5 Kipping Swings x3

Top to Top Pull Up Drill: start w/chin over bar, Push away and pull back up with 3 sec hold at top x5 (band/low bar if needed)

Warm up Wall Ball and Double Unders

WOD:

5 Rounds for time:

10 Pull Ups

20 Wall Ball

30 Double Unders

COOL DOWN/ ACCESSORIES:

Rower Ab Roll Outs x 10