Workout for 8-04-16

Gymnastics/Monostructural, Mid-Long Duration, Intervals

"Fire in the Hold” - 2 rounds for time, in teams of 2:

Partner A: Choose ONE of the following: 200m row, 200m Run, or 100 single unders
Partner B: Isometric hold, chin over bar (scale: top of ring row) until Partner A finishes  

Partner A: Row, run or jump
Partner B: Hold Extended Plank

Partner A:  Row, run or jump
Partner B: Hold Superman

Partner A:  Row, run or jump
Partner B: Hold Hollow Body  

Partner A:  Row, run or jump
Partner B: Hold L-Sit on Parallettes (scale: knee-up hold) 

Partner A:  Row, run or jump
Partner B: Hold Bottom of Narrow Stance Squat

Partner A: Run, row or jump
Partner B: Hold Handstand (rx: unassisted, scale: wall-assisted)

18 minute time cap.


After-Hour Accessory Exercise

3 sets of 12 reverse hypers, as strengthening & decompression, same load as last week.

3 sets of 12 bicep curls/arm, across; full supination at top, same load as last week.