Vise / ViseDowntown
-Warm up-
10 minutes:
40 Single unders
30 Jumping jacks
20 Alternating dumbbell curls
10 Dumbbell strict press
30 Jumping jacks
20 Alternating dumbbell curls
10 Dumbbell strict press
5 minutes:
3 Rounds:
10 GHD Back extensions
10 Sit ups
10 GHD Back extensions
10 Sit ups
-Gymnastics-
Every minute on the minute for 10 minutes:
On the odd minutes: 5 Toes to bar + 5 Chest to bar pull-ups
On the even minutes: 2 strict handstand push-ups + 4 kipping handstand push-ups
-Strength-
Deadlift- 5 @ 75%, 3 @ 85%, 1+ @ 95%
Complete on a 3 minute clock.
-Conditioning-
2:00 Double Unders
0:30 Rest
2:00 Hang Power Cleans
0:30 Rest
2:00 Rope Climbs
0:30 Rest
2:00 Box Jumps 24/20 (must step down)
0:30 Rest
2:00 max Calorie Row
-Cool Down-
20 PVC Pass throughs
Bar Hang
Bar Hang
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| Alex Priestscape |
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