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Days of Disco

22
Aug

Days of Disco

 

Auxiliary Core: (20s Work/10s Rest) (x) 3 Rounds: 

-Front Plank

-Right Side Plank

-Front Plank

-Left Side Plank

 

Strength: Bench Press— Every 3-mins for 12-mins (4 Rounds) 

—10 reps (60%)

Once the 12-mins is completed,

1 Max set (60%) 

 

Metcon: 20 Min EMOM 

Station 1: 6 D-Ball Over the Shoulder

Station 2: 10 Ring Dips

Station 3:  0:30 D-Ball Hug to the Chest 

Station 4: 100 M Run

 

L1: 150/100, Ring Dips (Strict)

L2: 120/80, Ring Dips (Kipping) 

L3: 80/60, Dips off a box 

L4: 35/20, Dips off a box 

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