Sunday, April 10
Warm-up
Warm-up
EMOM X 9
Minute 1: 10 Straight Leg Sit-Up w/ 3 sec. Hold at Toes/calves
Minute 2: 10 KB DL + 10 Bodyweight Good Mornings
Minute 3: 12 Up-downs
Minute 1: 10 Straight Leg Sit-Up w/ 3 sec. Hold at Toes/calves
Minute 2: 10 KB DL + 10 Bodyweight Good Mornings
Minute 3: 12 Up-downs
Weightlifting
EMOM X 12 (Weight)
EMOM X 12
Minute 1: :30 Hollow Flutter Kicks
Minute 2: :30 DBL KB Front Rack Hold
Minute 3: 6/6 DB Frontal/Lateral Raises
Minute 1: :30 Hollow Flutter Kicks
Minute 2: :30 DBL KB Front Rack Hold
Minute 3: 6/6 DB Frontal/Lateral Raises
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 12
10 Sit-Ups
10 V-Ups
10 American KB Swings (53/35lbs) (24/16kg)
10 KB SDHP
10 Sit-Ups
10 V-Ups
10 American KB Swings (53/35lbs) (24/16kg)
10 KB SDHP
Cool Down
1:00 Knees to Side Stretch/Side