Monday 7/4/14 – Competition

Workout of the Day
OFF-SEASON – Transition Week
Two sets for quality, not time, of:
Double-Unders x 40-50 reps
Alternating Pistols x 6-8 reps each leg
(work on speed and efficiency)
Handstand Walk x 15-20 yards

For 30 minutes, rotate through the following three stations on the minute:
Minute 1 – 50 Meter Sled Push (this should be heavy – 30-45 second effort)
Minute 2 – Heavy Med Ball or Sandbag Clean x 6-8 reps
(if you don’t have a heavy ball or bag, substitute moderately heavy deadlifts)
Minute 3 – 6″/4″ Deficit Handstand Push-Ups x 8-10 reps

You’ll hit each of these stations 10 times.

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