WORKOUT OF THE DAY

Thursday, 10 January 2019

Part A:
In 20 minutes, build to 2RM Push Press

Part B:
3 Rounds
12 TTB
9 HSPU
6 Bar Muscle Ups
Cap: 12 minutes

C:
3 rounds:
10 TTB
8 HSPU
3 Bar Muscle ups or 8 C2B
Cap: 12 minutes

M:
3 rounds:
12 kipping KTE or 12 kipping leg raises
9 L-Sit DB Strict Press (choose weight for UB but tough first round)
6 Pull-ups or Jumping Bar Muscle Ups
Cap: 12 minutes

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Part A Intent: Push Press from the rack today. Go heavy but avoid push jerks.

Part B: Today’s gymnastics triplet will sneak up on you unless you have super strong shoulders. Plan accordingly.

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Circuit Fit (630a/630p/730p)
Part A:

AMRAP 15 mins
40 DU’s
30 Air Squats
20 DB Shoulder to OH (10 each side, alternating however necessary)
10 Russian KBS

Part B:
5 Rounds
3 TTB
3 C2B Pull Ups
2 TTB
2 C2B Pull Ups
1 TTB
1 C2B Pull Up
:30 rest after each round