Daily Practice for 11 Jul 18

Strength and Conditioning

Combo #1:  

3 rounds of:

  • Dips X 10
  • Plank Walk Up X 1:00
  • Russian Twist X 15 each side
  • Rest for 1:00

Combo #2:

3 rounds of:

  • Bench Press or Incline Bench Press if you have an incline bench) X 15
  • Upright Row X 15
  • Handstand X as long as you can, working up to a max of 1:00
  • Strict Hanging Leg Raise X 10 – 15
  • Rest for 1:00

Scaling options:

  • Dips –  If you cannot do at least 10, or don’t have access to a dip station, do Bench/Chair Dips instead.
  • If you don’t have a place to perform Hanging Leg Raises or they are too challenging for you to complete at least 10, do Lying Leg Lifts X 15 instead
  • Handstand Hold – Use a wall as needed.  If Handstand is not appropriate for you, hold Downward Facing Dog and shoot for a 1:00 hold


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