Timed Trio 1/5/18

Circulation starter: 

row, run or cycle for 2 mins as you get in gym

Then, do active joint prep:

walk on toes with neck/shoulder ROM

walk on heels with elbow/wrist/finger ROM

butt kickers

high knees

quad stretch

high kicks / hip range

Samson hold 15 s both sides

caterpillars

J bends

Then, Warm-up workout:

Burpees, 3 rounds of: max reps 30 s, rest 30 s

Then, Workout of the Day, aka WOD:

Do each station as a 3 minute AMRAP (as many rounds as possible), then switch to another station

Do 2 Rounds (do each station twice)

Rest 60 s between rotating stations

Station 1: 200 m Row and 10 x diamond pushups (any form of pushup will work after failure)

Station 2: 10 x pull-ups and 20 x knees-to-elbows (pushup position)

Station 3: 10 x DB thrusters and 10 x ab rollers

Exercise practice

HS pushup

L-sit or L-pullup

choice