12-17-19 Conditioning

Early morning class its cold!!..bring some gloves if you have them.

Warm up
complete 2 rounds tabata 20/10 of:  *note- video of movements will be posted in the am @garagegymbarbell_training

  • bird dog hold right
  • bird dog leg swings right
  • bird dog hold left
  • bird dog leg swings left
  • sit ups

then 3 rounds of:

  • 8 cuban rotations each side *light
  • 15 banded standing rows
  • 15 band pull aparts

then 6 rounds tabata 20/10

  • headstand hold or headstand hold with leg lowers HERE

*If you're not ready for inversion, sub with Dolphin hold for 6 rounds tabata 20/10 HERE

complete 4 rounds of:

  • 20 wall ball push press throws
  • 4 rope sled pulls with push back *hand over hand
  • 20 lateral skater box jumps

then, 4 rounds of tabata 20/10 of:

  • weighted sit up
  • bird dog crunch right
  • bird dog crunch left

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