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Thursday 12.27.2018

POSTED ON December 26, 2018

Thursday | 12.27.2018

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Warm Up:
 
5 Hollow to Arch Kips
5 Yoga Push-ups
8 Cossack Squats
10/10 Leg Swings
 
x2-3 sets
 
Metcon:
 
“Tabata Something Else”
 
RX (Level 1)
 
Complete 32 intervals of 20s work 10s rest
 
8 intervals of each (complete one before moving to the next)
 
Pull-ups
Push-ups (Open standard)
Sit-ups feet anchored
Air Squats
Intermediate (Level 2)
 
Complete 32 intervals of 20s work 10s rest
 
8 intervals of each (complete one before moving to the next)
 
Pull-ups
Push-ups Hand Release
Sit-ups feet anchored
Air Squats to a wall ball
 
Beginner (Level 3)
 
Complete 32 intervals of 20s work 10s rest
 
8 intervals of each (complete one before moving to the next)
 
Jumping Pull-ups
Push-ups Hand Release
Sit-ups Butterfly
Air Squats to a wall ball
 
Cool Down:
 
3 Rounds For Quality
 
10-15 Low Ring Muscle Up Transitions
:45 False Grip Dead Hang
50ft Samson Lunge
1min Forward Fold
1min Puppy Dog

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