WORKOUT OF THE DAY

GYMNASTICS SKILL WORK

A. 4 sets of:

45 sec Handstand Hold or Strict Press Lockout or Off Box Hold

B. 4 sets of:

40 sec Hollow Rock Hold

METCON

A. Every 3 mins for 15 mins:

16 Lateral Box jumps

100m Run

20 Dumbbell Deadlifts 25/15kg (each hand)

B.  “Bring Sally Up”

This one will get the legs burning and the mind wanting to stop.  Don’t.  Push through it.

Going no heavier than 40kg (in fact an empty barbell will do the job), stay in sync with the lyrics of the song “Flowers” as you back squat your way to another dimension.