Friday 4.12.19

4 Rounds 

1 Minute Max Calorie Row 
1 Minute Max Dumbbell Box Step Ups (50#/35#) 
1 Minute Max Calorie Bike 
REST 1 MINUTE

Above & Beyond

Cool Down

4 Minutes 

1 Minute Bound Angle 
1 Minute/Leg Dragon
1 Minute Childs Pose with Hands on Box 

Strength

12 Minutes For Quality

Bird Dog x 10 with 3 Count Pause at the Top
Dead Bug x 10 with 3 Count Pause at the Bottom 
Side Plank on Elbow x 30 Seconds/Side

Box Squats

3 x 6 @ Moderate Weight 
*Rest at least 1 minute between sets.

Endurance

10 Rounds 

30 Double Unders 
200M Run 
Rest 2 Minutes 

Gymnastics

2 Sets 

Max Unbroken Wide Grip Strict Pull Up 
20 Barbell Roll Outs 
10 Beat Swing 
*Stay tight in legs 
5 Kips (Straight Arm Push Down) 

Chelsea JungComment