Home Workout of the day 11.03.2020

A. GENERAL WARM UP

A1. SPECIFIC ACTIVATION

2 Rounds not for time:

Mountain Climbers x 20 reps

Dynamics Downward Facing Dog x 10

B. GYMNASTICS STRENGTH

EMOM 10’

Odd: - *6-8 Reps Strict Handstand Push-ups

Even: 8-12 Strict Chair Rows / elevated feet

*Substitute: 8-10 reps Elevated feet Pike Push-Ups


C.CONDITIONING

AMRAP 9’ Ascending Ladder

*3-6-9-12...

Suitcase Sumo Deadlift High Pulls

Elbow to knee Crunch


•X3 Up and Downs Stair Climbing

at the end of each rounds

NOTE:*Add 3 repetitions to each rounds

Substitute: 30” AMRAP High Knees-Skip

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