The Portuguese Princesses about to drop their new Mix Tape!
WORKOUT OF THE DAY
Wellness
1. Half Kneeling KB Press: 8-8-8-8
2. AMRAP 20:
16 Calorie Row
8 Push Press 75/55
8 Knee Raises
Fitness
1. Half Kneeling KB Press: 8-8-8-8
2. AMRAP 20:
16 Calorie Row
8 Push Press 95/65
8 Toes to Bar
Performance
STRENGTH
Half Kneeling KB Press: 8-8-8-8
METCON
AMRAP 20:
16 Calorie Row
8 Push Press 115/85
8 Toes to Bar
GYMNASTICS TEST WEEK!
Max 2 sets. As much rest as needed btw sets.
1. Strict Dips: max perfect reps. Stop reps once form breaks
2. Arch Holds: max hold. Stop reps once form breaks
3. Ball Push Ups: max perfect reps. No bouncing chest off ball. Stop reps once form breaks
4. Ring Support Hold: max time. Come down once form breaks.
STRETCH
Test for Improvement
1. Pike Stretch: 30s
2. Straddle Stretch: 30s