Tuesday 12.17.19


250m Run or 400m Row

30 Second Front Plank (On Hands)

20 Overhead Circles (Each Direction) – 2.5 – 5lb

10 PVC Hip Hinge

10 Wall Squats (facing wall)

5 Inch Worms w/ Push Up

10 Scap Retractions

5 Kip Swings

3 Pull-ups/Rows


KB Single Arm Overhead Press

3 sets of 5 each side

KB Single Arm Bent Rows

3 sets of 5

Ring Dips (sub triceps dips)

3 sets of 5


Tabata: 20 sec work/ 10 sec break – 8 rounds (4 min). Complete 8 rounds of one movement before moving to the next. Rest 1 min. Between movements.



Ab Mat Sit-Ups

KB Snatch 50/35 – completed however you want – try to stay even on your sides 🙂 *warm up and practice with a lighter weight. (the scale for this today is an American KB Swing)

*You will have 4 scores, one for each movement. The score will be the total amount of reps completed in all rounds. The goal of a Tabata is to be consistent in your rounds.


Hard effort for 2 min on any cardio machine


Barbell Thoracic Opener: 2-3 Minutes

Wrist Stretches: 30-45 Seconds Each Direction

Handstand Hold Stretch: 1 Minute