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