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Tuesday 12.17.2019

POSTED ON December 16, 2019

Tuesday | 12.17.2019

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Warm Up:
:15 dead hang
6/6 side lying thorax rotation
5 hollow to arch kips
10 heidens
X2-3 sets
 
Strength:
A. Double KB front rack drop lunge 4 sets 6/6 @20×1; :30/1min
 
Metcon: 10min AMRAP
 
RX (Level 1)
2 burpee box jump overs 24/20
2 chest
2 bar pull ups
4 burpee box jump overs 24/20
4 chest 2 bar pull ups 6 6 8 8 etc…
Intermediate (Level 2)
2 burpee box jump overs 24/20
2 pull ups
4 burpee box jump overs 24/20
4 pull ups 6 6 8 8 etc…
 
Beginner (Level 3)
2 burpee box step overs 24/20
2 jumping chest 2 bar pull ups
4 burpee box step overs 24/20
4 jumping chest 2 bar pull ups 6 6 8 8 etc…
 
Cool Down:
3 rounds for quality
10/10 single leg glute bridge
10 arch rocks
1min couch stretch L/R

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