Wednesday 200917

WARM UP

Tabata Intervals for 4 rounds each (:20 secs on/ :10 secs rest) 1. Hollow Hold 2. Side Plank Leg Lifts R (straight arm) 3. Medicine Ball Russian Twists 4. Side Plank Leg Lifts L (straight arm)

EMOM x 8: 1. Handstand Hold x 30 seconds 2. T2B or Muscle Ups x :30 seconds

EMOM x 5: :30 sec Box Jumps 24/20 :30 sec Front Rack Hold 40/30

Rest 1 minute

EMOM x 5: :30 sec Pull Ups :30 sec Triceps Extension Hold on Box

Rest 1 minute

EMOM x 5: :30 sec Shoulder to Overhead 40/30 :30 sec Active Bar Hang