Sunday – 051219

A10
5 Minutes:
12-9-6 reps:
Burpees
Push-Ups
Shoulder Taps

…then…

5 Minutes:
12-9-6 reps:
Hang to Overhead
2x Torpedo Bent Over Rows
Swings



A20

2 Rounds:

5 Minutes:
12-9-6 reps:
Burpees
Push-Ups
Shoulder Taps

…then…

5 Minutes:
12-9-6 reps:
Hang to Overhead
2x Torpedo Bent Over Rows
Swings


Each of these five minutes intervals are going to prove to be pretty intensive with similar movement patterns in each – five minute of push, five minutes of pull. Individually, they’ll be grueling…but know that by the end, you’re looking at a pretty unbelievable workout!



Built Body
Strength:
11 Torpedo Super(Wo)mans w/ 1 Second Hold
11 Staggered Deadlift (each leg)

Core:
4 Rounds:
21 Side Plank Hip Raises (R)
21 Side Plank Hip Raises (L)
15 Overhead Sit-Ups

Conditioning:
Using a Tabata scheme, accumulate 150 Air Squats

6 minute cap

Mobility:
Spinal Decompression 3 x 15-30 seconds

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