Tuesday, February 28, 2017
Aspire Fitness
2:00 PM
Warm Up
Jump Rope - singles, drills, doubles 5 rounds of 30 seconds on 30 seconds rest - was getting between 15 and 20 doubles
WMCF Dynamic Warm Up
Pull-ups
Superman/Hollow Body Holds
Kip Swings
2 strict pull-ups
Kipping Pull-ups 4-3-3
Attempted a few chest to bar pull-ups
Handstand Kick-ups
3 holds
Metcon
10 rounds of 10 abmat sit-ups and 10 air squats
5 rounds - rest - 3 rounds rest - 2 rounds rest
40 minute total workout
Cooled down with 15 minute walk on treadmill
Aspire Fitness
2:00 PM
Warm Up
Jump Rope - singles, drills, doubles 5 rounds of 30 seconds on 30 seconds rest - was getting between 15 and 20 doubles
WMCF Dynamic Warm Up
Pull-ups
Superman/Hollow Body Holds
Kip Swings
2 strict pull-ups
Kipping Pull-ups 4-3-3
Attempted a few chest to bar pull-ups
Handstand Kick-ups
3 holds
Metcon
10 rounds of 10 abmat sit-ups and 10 air squats
5 rounds - rest - 3 rounds rest - 2 rounds rest
40 minute total workout
Cooled down with 15 minute walk on treadmill