Tuesday, December 22

Warm-up:

400 meter run

10 spidermans

10 toy soldiers

10 walking quad stretch

10 walking glute stretch

10 jumping pull-ups

10 kipping pull-ups

5-10 deadhang pull-ups

10 kettlebell swings

Tabata hollow and arch rocks (4 rounds each)

 

 

Lift:

Bench:

5 at 75%, 3 at 85% and 1+ at 95% of 1 rep max

 

WOD:

“Helen”

3 Rounds for time:

Run 400 meters

21 Kettlebell swings

12 Pull-ups

 

L1- choose KB weight and use ring rows, jumping pull-ups or pull-up negatives

L2 and L3- 1.5 pood/1 pood

 

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