WORKOUT OF THE DAY: Sunday, 10.27.13
Below, Wallballs at Fallball.
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax Ball Pecs and Rhomboids, 6 minutes. Pec Roll, 1 minute on each side. 3 rounds of: 30ft. Samson Stretch Lunges, 30ft. Mermaid Walk.
SKILL WORK: Spend 15 minutes working on HSPU. (Learn to use the bands to kick up and complete these with assistance – sets of 5 reps are fine for practice.)
6 Handstand Push-up
9 Box Jump (30, 24″)
12 Calories on the rower
MOVEMENT PREP: Lax Ball Pecs and Rhomboids, 6 minutes. Pec Roll, 1 minute on each side. 3 rounds of: 5 pull-ups, 10 push-ups, 15 squats.
SKILL WORK: The Muscle-up or Ring Dip Strength Work – spend 15 minutes on skills and drills.
8 rounds of:
Ring Rows – 6 reps (elevate feet to make these more difficult)
Ring Dips – 6 reps (weight these if the rep range seems too easy).