WEDNESDAY
Midline
Tabata 2 rounds with 1-2 min rest between
Alternate these movement during the tabatas
Hollow hold
Handstand against wall
Side plank
Other side plank
Metcon
For time, TC 20 min
8 rounds
3 Strict pull ups
6 Push ups
9 Air squats
4 rounds
6 Strict pull ups
12 Push ups
18 Air squats
2 rounds
12 Strict pull ups
24 Push ups
36 Air squats
L1: add 1 last round with 24 Strict pull ups – 48 Push ups – 72 Air squats
L2: –
L3: Banded pull ups, knee push ups
L4: Ring row, box push ups