INTERMEDIATE 31/12/2019

Warmup

Handstand Practice (freestanding or against a wall) x 60 seconds

Followed by…

2 Sets:
Row x 60 seconds
Wall Climbs x 1-2
Toes to Rings/Bar x 5-10

Then…

A. Strength
3sets
Minute 1 – Strict Pull-Ups x 6-8 reps
Minute 2 – Supine Ring Rows x 8 reps
Minute 3 – Handstand Hold x 45-60 second
Minute 4 – Prone Plank Hold x 45-60 seconds

B. Conditioning
2 sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Snatches
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Stationary Dips

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