Fitness
Workout of the Day
A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps
Minute 2 – L-Seated DB Press x 8 reps
Minute 3 – Push-Ups x 10 reps
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 12 Walking Lunges with Kettlebells
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 8 Toes to Bar (these count towards our ab challenge!)
Performance
A.
“Gymnastics Challenge”
Complete as many reps as possible for each of the following:
2 Minutes of Muscle-Ups/ring dips/push ups
Rest 60 seconds
2 Minutes of Alternating Pistols with Kettlebell/goblet squats (24/16 kg)
Rest 60 seconds
2 Minutes of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
2 Minutes of Strict Supinated-Grip (palms facing you) Chest-to-Bar Pull-Ups
Rest 60 seconds
2 Minutes max effort L-Sit Hold (paralettes/rings)
B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 12 Walking Lunges with Kettlebells (24/16 kg)
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 10 Toes to Bar