Wednesday: Jan 10th
5 min of:
5 sets x 5 reps of Strength – EMOM Style
Choosing between: Chin-ups or 2 KB Suitcase DL
Every min on the min, execute either 5 heavy kb suitcase DL or 5-8 chin-ups. Use Jungle gyms for people that aren’t able to do unassisted chin ups.
HIIT 30 on 30 hold
3 x 7 min rounds with 1 min rest after each round
:30 sec dynamic explosive and speed, followed by :30 sec Isometric and stabilization hold.
All Body weight exercises moving all the way down the board rest and repeat
Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)
Plyo Push ups
Push up hold
Single leg Hip Bridge Hold (15 sec left/right)
1 min Rest and repeat 2 more time