08/15/21: Sunday

Today’s Workout

Warm Up

  • 1 min. Row|Ski|Bike
  • 10 Banded Pass Throughs
  • 20 Face Pulls
  • 30 Pull Aparts
  • :30 Hollow Hold
  • 20 Straight Leg Sit Ups
  • 10 Hand Release Push Ups + Shoulder Taps
  • 1 min. Row|Ski|Bike
  • 10 Alternating V Ups
  • :15 Ring Support Hold (Top)
  • :15 Ring Support Hold (Bot)
  • 5 Strict Ring Dips

Conditioning – “Erg-plant Parm-V-san”
AMRAP 20

  • 1 km|800 m Row|Ski or 2.4|2 km Bike
  • 50 Alternating V Ups
  • 30 Strict Ring Dips

Accessory
4 Sets

  • 8-10 Isometric Waiter Curls (Hold at the top for 3-5 sec. + slow negative)