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Competitive Fitness 08.05.15


Competitive Fitness 08.05.15

Prep Work10 TGU each side

5-8 min shoulder mobility
Workout of the Day


Every minute, on the minute, for 12 minutes:

Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps

(focus on stabilizing your midline and maintaining a good vertical position)

Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps

Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds

(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Every minute, on the minute, for 24 minutes:

Minute 1 – 30 Double-Unders + 10 Pull-Ups

Minute 2 – 10 Front-Racked Alternating Reverse Lunges (115/75 lbs)

Minute 3 – 12 Push Press (115/75 lbs)

Three sets of:

Banded Glute Bridges x 25 reps @ 11X1

Rest as needed

Glute Ham Raises x 6 reps @ 20X1

Rest as needed

Tall lean into partner X 45 Seconds (Modified from invictus-trusting a partner or against a wall extend your arms up all the way and allow your partner to hold their hands under your forearms. Keeping a straight body have your partner lower you forward a few inches while holding the same straight body position and not moving your toes

Rest as needed
Cool Down

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