“QUARANTINE DAY FIFTY THREE”
“TRIFECTA”
RONIN DAY 16
1 mile run/walk
30 squats
20 push ups
10 pull ups
Meditation 5min
Maintenance/Mobility 10min
Cobra 2min
Supine twist 2min per side
Twisted cross 2min per side
Kendo (the way of the barbell)
30 split jerks
Firebreathers
“SEPPUKU”
For time:
Accumulate 3min of L-sit hold
**Every time you break, perform 3 V-ups**
Seppuku, sometimes referred to as harakiri, is a form of Japanese ritual by disembowelment. It was originally reserved for samurai, but was also practiced by other Japanese people later on to restore honour for themselves or for their families.
Note: This is going to be extremely hard, make sure to scale accordingly. For this workout, you can use paralettes, dumbbells or plates for added elevation
Gymnastics
For time:
15-12-9-6-3
Strict handstand push ups
Deck squats
Weightlifting W5D3
Primer
Muscle snatch
1-1-1-1-1
*light and snappy
Power snatch
3-3-3-3-3
*drops allowed
Snatch balance
1-1-1-1-1
*fixed weight at max power snatch triple for the day
Snatch pulls @110% of 1RM
3-3-3-3
*no drops, touch and go only
