Motion Workouts – Week of 08/22/16

 In Daily Workout, motion

Motion workouts for the week of August 22, 2016.

Day 1

A1. DB floor press @20X1; 8-10 reps x3; rest 30 sec
A2. Rear foot elevated split squats @3010; 7-10 reps/leg x3; rest 30 sec
***no weight, hold onto the rig for balance if needed
A3. Single arm ring rows @21X1; 4-6 reps/arm x3; rest 30 sec
+
“Karen”

Day 2

A1. DB Russian step ups – 10 reps/leg x3; rest 30 sec
***two DBs
A2. Scap pull ups – amrap in 20 sec x3; rest 30 sec
A3. DB single leg RDL @3030; 10-12 reps/leg x3; rest 30 sec
+
For time: 100 burpees to 6″ OH reach

Day 3

A. AMRAP 10 minutes @85%
200m run
200m row
—rest 10 min—
B. AMRAP 10 minutes @85%
10 walking lunges
10 ring rows
10 sit ups
C. Accumulate 5 min hang from pull up bar

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