| Minimal Equipment / No-Gear |
| Warmup 3Rounds of: 5 x 1 Inchworm to 2 pushups 10 Good mornings 10 Reverse Lunges 4/4 Bird Dog Strength Every 2min x 4 1) Bulgarian split squats 5-7 reps per leg Tempo: 3s Down 2) Wide Grip Pushups 8-12 reps Tempo: 3s Down, 2s Paus in the Bottom, explode up. Bulgarian split squat hold on to something if you can keep the form. Try to add 1 rep from last week Every 2min x 4 1) Vertical Leg crunch 10-20 reps 2) Lying side crunch 10-15 reps per side 3) 10-15 Goodmornings Conditioning 10 rounds of: 30 seconds handstand hold* 30 seconds isometric squat Score is cummulative time. *Pick one of the progressions in the video. |
