Friday, June 23rd, 2017
Overhead Squats - take 12 minutes to work up to a 3 rep max, then complete 3 more sets of 3 at 90% of that max.
Handstand Walk drills - try doing something you haven't done before, even having a partner keep you upright while you take as many steps as possible. Shoulder taps against the wall or on the box, walking away from the wall after being inverted against it, or just plain holds are all fair game.
4 Rounds, as fast as possible per round, for total time
10 Chest to Bar Pull Ups
92m Shuttle Run (4 x 23m)*
Rest exactly 2 minutes between
*23m is going 3 doors on our building, i.e. - if you start at on side of a big door, go to the beginning of the 3rd door away. OR if you start at a small door, sprint to 3 doors away. Go down, back, down, back, and you've completed your 92m (75ft).
Elizabeth locked out.
QUOTE:"I've found that the sexier the exercise, the lower the chances are that it translates to sport function or performance." - Tim DiFrancesco