DSC Workouts for March 9-10, 2016

 In Daily Workout, Fitness, motion

DSC workouts for March 9-10, 2016.

*Don’t forget we have our March Bring a Friend Day this Saturday, March 12 at 10 am. Bring a friend and get a fun, FREE workout! For more information, visit daytonstrength.com/events.*

Motion

A. Bench Press
4 reps x 4-5
Begin a set every 2 min
*during rest perform 15 hollow rocks

B.  Inverted Single Arm KB OH carry
Down and Back
switch arms
Down and Back
*before switching arms perform 10 hanging knees as high as possible
rest 1:30
x4

C.  10 Supinated Grip Ring Rows
1 min AD @ 85%
rest 1 min
x 5

D.  Right Side Plank
40 sec
Left side plank
40 sec
x3

Fitness

A. Every 90 sec for 6 sets
2 snatch

B. Pistol progression
accumulate 20-24
rest as needed

C.  5 Rounds
8 Ring Dips
5 ground to overhead
____
rest 2 min
40 cal AB @ 85%

D. 3 sets
10 glute bridge marches
20 alternating lateral side steps

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