Kith Workouts – 9/30/15

 In Daily Workout

DSC Kith workouts for 9/30/15.

Intensity:

A. Kipping HSPU @30×1 EMOM x 10
2-3 reps

B. 8 sets:
8 HRPU
8 goblet squats
8 DB step ups
8 pull-ups/ring rows
**Rest = work; change order each set**

C. 30 bird dogs/dead bugs

Fundamentals:

5 frames of rowling as warmup

A – 1 BB hang squat snatch every 45 sec x 15 (take a break after rep 5 and 10 to give general cues to all and allow small weight changes)

B – EMOM x 6
Row cals 10/8 guys/girls

C – EMOM x 6
10/7 perfect pushups (adjusted ROM as needed)

D – EMOM x 6
30 sec air bike @ 80% aerobic pace

E – EMOM x 6
6 hanging leg raises (bent knees, straight leg, toes to bar)

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