DSC Workouts – 01/12/2016

 In Daily Workout, Fitness, motion

DSC Workouts for January 12, 2016:

Motion

A1.  Hip Thrusts
12 reps
rest 30 sec
A2.  banded clam shells
12 reps/side
rest 30 sec
x4

B.  EMOM 14 min
ODD:  30 sec DU
EVEN:  6 6-point burpees

C. 12 v-ups
10 supermans w/pause at the top
x4
rest 1 min

Fitness

A. Strict Press @ 2 0 x 2
4 reps
rest 2 min
x4

B.  Max Pull ups in 30 sec
rest 1:30
x5

C1.  2 min AMRAP @ 90%
3 snatch
10 wallballs
rest 2 min
C2. 2 min AMRAP
10 KBS
10/8 Cal AD
rest 2 min
C3. 2 min AMRAP
10 walking lunges
10/8 cal Row
rest 2 min
….repeat C1 and C2

D. 4 sets
3 dragon fly attempts
35 sec plank
rest as needed

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