Jog 200 Meters
10 Cobra Twists
10 Arm Circles forward
10 Arm Circles Back
:20 Plank Hold (straight arms)
You Choose today!
7 Rounds for time:
7 HSPU/PIke Pushups
7 KTE/ 20 Alt. Spiderman Planks
7 Pullups/Towel Rows/alt. Renegade Rows (no pushups)
*Hold the knee up for 1 full second on the spider man plank
Functional Body Building:
Perform with a partner and split reps as desired or rock this solo at 50 reps of everything!
For time.. but move a little slower to preserve quality (and pump)!
100 DB Step Ups
100 Incline Bodyweight Pushups
100 DB Single Arm Bent Over Rows
100 Single Arm Push Press
100 Single DB or KB Bicep Curls
100 Single DB or KB Skull Crushers
100 Hanging Knee Raises or Reverse Crunches