DSC Workouts 01/5/16

 In Daily Workout, Fitness, motion

Don’t forget our DSC Transformation Challenge begins January 11, 2016! Our Nutrition Seminar is Thursday, January 7 at 6:30 pm.  Here are the workouts for January 5.

Motion

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

Spend 5-10 min on DU instruction

B.  EMOM 14 min
ODD:  30 sec DU
EVEN:  16 walking lunges

C.  10 v-ups
20 single arm/single leg supermans
x4
rest 1 min

Fitness

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

B.  Max Strict Pull up in 30 sec
rest 1:30
x4

C.  3 min AMRAP
5 power snatch
200 M Row
rest 2 min
3 min AMRAP
10 KBS
25 DU
rest 2 min
3 min AMRAP
5 power snatch
200 M Row

D.  4 sets
2 dragon fly attempts
30 sec plank
rest as needed

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