Monday October 22 – Circuit City

Monday 10/22

3 Rounds:

7 Stations – 1 Minute Work at Each Station

:15 Second Rest Transition between Stations

1 Minute Rest between Rounds

Station 1: Air Bike

Station 2: High Plank Hold

Station 3: 2 KB Push Press R:(45+,35+), W:(35+,25+), B:Goblet (25+,20+)  

  • 8 Reps at a time. Bells down, shake out, repeat.

Station 4: Wall Sit

Station 5: Step Ups

Station 6: KB Swings (make sure to pick a bell that you can swing for 1 min)

Station 7: Pull ups (unassisted Pull ups or 10 x Scapula Pull ups to max hang)  → hang the remaining time

Group 7 Minute 7 Way Hips: Tabata Clock :20/:10

– Leg Lift

– Front Kick

– Back Kick

– Front & Back Kick

– Forward Circles

– Backwards Circles  

– Bicycle Kick

  • Switch Sides