DSC Workouts – 03/21/16

 In Daily Workout, Fitness, motion

DSC workouts for March 21, 2016.

*Reminder: The last Open Workout will be this Friday, March 25. Come out to celebrate all your hard work with the workout and a cookout afterwards!*

Motion

A1.  Goblet Squat @ 3 0 1 0
10 reps
rest 1 min
A2.  Cossack Squats
10 alternating reps
rest 1 min
x4

Kipping instruction
B.  Unbroken Kipping hanging knees on rings
Accumulate 30 reps

C.  EMOM 15 Min
Min 1:  low bear crawl down and back
Min 2:  backwards sled drag down and back
Min 3:  12-15 KBS

Fitness

A. Push Press
2 reps x 5
rest 2 min

B.  Pull Ups
8-10 reps x 4
rest 2 min

C.  10 Push Press
10/12 cal Row
x 4
1:30 rest

D. 4 sets
10 hip pikes with sliders
30 sec arch hold
rest as needed

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