LUNDI 20/01/2020
WARM UP
2:00 EZ Warm-up on the Bike or Rower…
Into…
2 ROUNDS
:30 Active Deadhang 10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squat
Into…
2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings
Into..
EMOM x 3 MINUTES 15 Air Squats
10 Burpees
SKIL
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar
WORKOUT
« TABATA »
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Russian KB Swing (53/35)|(35/26)
TABATA 2 – Air Squat
TABATA 3 – Toes to Bar or Reverse Crunch
TABATA 4 – Slam Ball (20/10)
-1:00 Rest b/t Tabatas-
(Score is Each Round for Reps)