“QUARANTINE DAY TWENTY EIGHT”

“It’s not the lack of time, it’s the lack of discipline”

“TWENTY EIGHT DAYS LATER”

For time:

28 situps
28 handstand push ups
28 situps
28 single arm overhead squat right 50/35
28 situps
28 single arm overhead squat left 50/35
28 situps
28 alt dumbbell snatch 50/35
28 situps
28 burpees over the dumbbell

Firebreathers
V-ups
Strict handstand push ups

Pyro weightlifting W2D1
Primer
Split jerk press 5×5

Squat clean and jerk
3-3-3-3-3
*Drops or touch and go

Clean pulls @110% of 1RM
3-3-3-3
*Fixed weight, no drops, must be touch and go on the ground

Accessory work
Standing Arnold press 3×8

Conditioning
10 rounds
200m dash
*rest as needed between rounds

Gymnastics
50 hollow rock

Core
Plank hold 2min

Maintenance/Mobility
Seated straddle 2min
Half straddle 1min per side
Straddle 2min
Cross chins 1min per side

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