May 21, 2013 – Regionals Group 4

Workout of the Day
A.
Three sets, for speed & efficiency of individual movements, not the full set, of:
Pistols x 5 reps each leg
Double-Unders x 50 reps
Kipping Handstand Push-Ups x 12 reps
Toes to Bar x 12 reps

B.
Every two minutes, for 20 minutes (10 sets):
Overhead Squat x 2 reps

Take the weight from the ground, get it to your back, and then perform two perfect overhead squats. Build over the course of the sets to your heaviest double.

C.
Four sets of:
60 seconds of Burpee Muscle-Ups
60 seconds of Rest

Note reps achieved in each set.

D.
Two sets for times of:
Row 1000 Meters
Rest 5 minutes