Wednesday, October 26, 2016

Lauren


PRE WARMUP (7)
2 Minute Strapless Row With Low Stroke Rate
 (Raise Intensity Every 30 Seconds)
Alternating Single Leg Lunges
Dumbbell Walking Good Mornings
10 Hollow Banded Pull-Downs

WARMUP (10)
3 Quick Sets
Kick to Handstand
Dip Stand Support With Turnout


STRENGTH (30)
3 Supersets of:

A
6 Tricep-Push-Ups
6 Beat Swing + Knee Ups

B
4 Decline Tricep Push-Ups
8 Renegade Rows

C
10 Dragon Flags + 10 Toe Touches
8 Barbell Rows


STRENGTH (30)
Static Holds
PIstols


1 comment:

  1. STRENGTH
    3 Sets
    8-12 Z-Press


    GYMNASTICS
    EMOM 6
    1-2 Tricep-Push-Ups +
    2 Light Renegade Rows (1 Per Side)

    EMOM 6
    2 Pike Push-Ups +
    2 Heavier Renegade Rows (1 Per Side)

    A. These do not have to be unbroken, you may rest in a downward dog between reps
    B. You may opt to use an Abmatt as a target


    VOLUME
    3 Sets
    20 Bench Dips
    10 Tempo Ring Rows 3221

    ReplyDelete