Monday, November 5, 2018

2017-11-05 -- Ironstrength: Core Focus

WARMUP:
Dynamic warmup + walkouts

WOD:
Today's WOD is adapted from the excellent IronStrength workout series....

SUPERSET 1: 4 sets of
10 Mountain climbers
10 Leg-lifts with hip-raise [ demo here ]

SUPERSET 2: 4 sets of
10 Row from plank w/ dumbbell [ demo here ]
10 Med-ball setups

PLANK SERIES:
• :45 left arm plank (on side, other arm pointing up)
• :45 center plank
• :45 right-arm plank (on side, other arm pointing up)

BURPEES:
5, 4, 3, 2, 1

BUYOUT:
Run downstairs and back up, 10 pullups in upstairs gym, run downstairs and back up

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