Daily score: 7
Workout:
#3 - Hand stands + rotational core work + sprints
Gymnastics HS hold
4/2/2/4/3 seconds
+
A. Seated medball russian twists; 20 reps x3; rest 1 min
Done with 20#
B. Lateral medball throws; 6 reps for max distance/force x3; rest as needed (3 reps per side per set)
https://www.youtube.com/shorts/nZkm05hTUNQ
* you can do this into a wall or just throw it as far as you can to the side and walk to get it.
Done with 20#
C. Weighted sled rotations; 20 reps (10/direction) x3; rest as needed
https://www.youtube.com/shorts/kx3O8yGrSd0
25/45/60#
D. KB clean to rotational press; 5/side x3; rest as needed
https://www.youtube.com/watch?v=IqdcMbsETG8
Done with 35#
E. KB arm bar; 3 slow controlled reps x3/side; rest as needed
Done with 35#
+
EMOM 6 min
1- max reps burpees
2- rest
3- max cal row
4- rest
5- max reps burpees
6- rest
21 burpees/20 cals/20 burpees
A little sore fro workout and riding lesson yesterday but not bad. Pretty happy how I’m holding up :). This was all such fun twisting stuff. My back and core are loving it. The sled pull is genius. Thanks!
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