191023

WEDNESDAY

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.

METCON

For time
100 Cal row
50 Wallballs 9/6kg
40 Pull ups
30 Overhead squat
20 Handstand push ups
10 Rope climbs

L1: 61/43kg, Chest to bar, Strict hspu
L2: 50/35kg
L3: 40/30kg, Banded pull ups, 10 hspu
L4: 30/20kg, Jumping chest to bars, 6/4kg WB, 30 frontsquat, 10 jump up and hold 2 sec in ropes