workout of the day
07.23.2020
WOD
"Holy Abs Batman"
4 rounds
Run 200m
12 TTB or KB knee raise drill
15 tuck ups
Run 200m
Rest 2:00
Warm Up
3 sets
8 yoga push ups
10 scap push ups
8 each side plank rotations
Core Set
https://www.instagram.com/p/B_7YJCHAtpM/
CORE/LATS COMPLEX:
3 rounds (rest about 90sec between sets)
**you can use any weight/small plates just be sure your palms face ceiling during complex so you use lats.
A ladder:
2 scissors
2 straight arm bar raises
4 scissors
4 straight arm bar raises
6 scissors
6 straight arm bar raises
🔑FOCUS ON:
•Making sure the rib does not flair open when the barbell goes back!
•Arms stay straight
•Eyes gaze over toes (not ceiling bc that will open rib).
Strength:
2 sets
A. Tall kneeling Filly press x 8-10/arm @ 2111 https://youtu.be/YQF_-KJFMIo
B. Split stance DB Romanian deadlifts x 6-8/leg @ 3110 https://youtu.be/LBzxZCUZrNA
C. close grip parallette tricep push up x 8-10 @ 3011 https://youtu.be/Q3SAtRaXcxQ
sprints + core
WOD
"Holy Abs Batman"
4 rounds
Run 200m
12 TTB or KB knee raise drill
15 tuck ups
Run 200m
Rest 2:00