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Superset Me

in Fitness, Workout of The Day

Workout of the Day:

2:00x30sec on 30sec Off (rest in OH position) Dumbell Push Press @10lb DB. Rest 1:00 and Repeat
2×10 Front Raise
2×10 Lateral Raise
2×5-10 Strict Pull Up

Then:
5 Supersets
x8-10/Arm KB Bench Press (teeter totter style)
x10 BB Bent Over Row
x6-8 Single Arm Press

Then:
2×10 Cal Sprint on AD

Competition:

15:00 Row or AD

3x:30 L-sit
3x:40 GHD Prone Hold (use weight if possible)

Then:
4x:20 Ring Support + :20 Bottom of Ring Support, Rest 60 Sec

Then:
2x10m Handstand Walk + Finish with Forward Roll

Then:
3×5 Lateral HS Walk

Then:
Practice Ring Transitions or Muscle Ups But Do Not Go to Failure