(901) 244-6529 24x7x365 556 Trinity Creek Cove, Cordova, TN 38018

11/12/15

Fitness

Workout of the Day

A.

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Roll to Candlestick x 10 reps

Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups

Station 3 – 60 seconds of Hollow Body Hold

Station 4 – 30 seconds for Max Reps of Strict Supinated-Grip Pull-Ups

B.

Three sets for max reps of:

60 seconds of Burpees

Rest 60 seconds

60 seconds of Box Jump or Step-Overs

Rest 60 seconds

60 seconds of Dumbbell Plank Rows

(hold push-up position, row left, row right…repeat)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds
Performance

Workout of the Day

A.

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Rolling Pistol or Roll to Candlestick x 10 reps

Station 2 – 30 seconds for Max Reps of Strict Handstand Push-Ups or 5-second Eccentric Descent Handstand Push-Ups

Station 3 – 60 seconds of Hollow Body Hold

Station 4 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

B.

Three sets for max reps of:

60 seconds of Burpees

Rest 60 seconds

60 seconds of Box Jump or Step-Overs

Rest 60 seconds

60 seconds of Dumbbell Plank Rows

(hold push-up position, row left, row right…repeat)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

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