FITNESS
Warm-Up.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Followed by…
Every Minute on the Minute for 4 minutes (2 sets):
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Palloff Side Steps x 4-5 each side
Followed by…
Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)
Then…
A.
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Rest 45 seconds
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Bench Press
Strict Pull-Ups