THURSDAY
Midline
2 rounds of
5 Inchworms
10 Snap to superman hold
10 Snap to Hollow
10 Overhead extensions with light Kettlebell*
1-2 min plank hold with weight placed on lower back/pelvis
20+20sec Wall hip stretch
20+20sec Leg raises from bench
1-3 Pull overs or practice/try for 30 sec
*Lay flat on your back, brace your spine, take your kettlebell in both hand and hold it overhead, slowly begin to bring kettlebell overhead keeping your lower back pressed into the floor.
Double under skill practice, 5-10 min
Practice rope climbs, 5 min
Metcon
80-60-40-20
Double unders
4-3-2-1
Rope climbs
Rest 5 min
80-60-40-20
Double unders
30-30-30-30m
Bearwalk
L1: 15m Handstand walk
L2: –
L3: 40-30-20-10 double unders, 3-2-1-1 rope climbs
L4: Single unders, 10-8-6-4 hanging knee raises