Monday 30/12/13 – Competition

Workout of the Day
A.
Every minute, on the minute, for 20 minutes:
Odd Minutes – Bench Press x 2-3 reps (try to increase the load a bit from last week)
Even Minutes – Row or AirDyne (pick a set number of meters or calories that will be somewhat challenging to achieve in 40-45 seconds – e.g., if you can row 500 meters in 1:40, you might choose to row 200-220 meters on each even minute)

B.
Two minutes of:
Strict Handstand Push-Ups
(accumulate as many as possible in two minutes…but keep them strict!)
Two minutes of:
Kipping Handstand Push-Ups

C.
Three sets of:
GHD Sit-Ups x 15 reps
Rest as needed
Supine Ring Rows x 8-10 reps @ 2111
Rest as needed

D.
Optional 10-15 minutes of Rowing or AirDyne @ 65-70%

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