Welcome back!
I hope you all enjoyed the workout from last week. If you didnt get a chance to check it out here is the link. Wellness Wednesday IV
Todays workout will help prevent some of the soreness that comes with doing heavy squats or deadlifts.
As usual, we will start with some foam rolling. 5-10 min
This workout will be for time, so do your best and push yourself! Lets begin!
All three of these workouts will be a super-set, which means you will do the next workout without taking break in between.
If you do not have a jump rope/are not coordinated you can jump in place.
Jump rope 10 sets of 100
After completing one set of jump ropes go right into the hand stand push-ups. I lean my feat against the wall to help with balancing. If you cant do a hand stand pushup, you can modify with normal push-ups.
Hand stand push-ups (HSP) 10 sets of 10
Once you have done a set of HSP hustle over to the pull-up bar and do pull-ups/chin-ups.
For the pull-ups and chin-ups you will touch your chest to the bar and fully lockout at the bottom. If you want you can alternate between pull-ups and chin-ups.
Pull-ups/Chin-ups 10 sets of 5-10
So here is what your workout will look like.
- Jump rope 100
- HSP 10
- Pull-ups 10
- Jump rope 100
- HSP 10
- Chin-ups 10
- Jump rope 100
- HSP 10
- Pull-ups 10
- Jump rope 100
- HSP 10
- Pull-ups 10
- Jump rope 100
- HSP 10
- Chin-ups 10
- Jump rope 100
- HSP 10
- Pull-ups 10
- Jump rope 100
- HSP 10
- Chin-ups 10
- Jump rope 100
- HSP 10
- Pull-ups 10
- Jump rope 100
- HSP 10
- Chin-ups 10
- Jump rope 100
- HSP 10
- Pull-ups 10
Good job!! If you are able to complete this in 10-15 minutes then you are a beast!!
I hope you enjoy this weeks workout!
Christian
