Tuesday, December 18th 2018

Warm-Up (7-10 minutes)
500m Row
10 Inch Worm to Push Up
10 Scap Push Ups
10 Cat/Cow
10 Banded Hip Raises. *Small Green Bands in the basket
30 banded Monster Walks.
3-Way Banded Stretch

Strength: (18 minutes)
Every 90 Seconds for 5 Sets
3 Kips
3 Toes to Bar
3 Chest To Bar Pull Ups
*1 Bar Muscle Up (If you can)

3 Sets: 20 Seconds of Work, 40 Seconds of Rest
Weighted Hollow Hold with Plate

Workout of The Day
Every Minute on The Minute for 18 Minutes
1st Minute: 15 Deadlifts (185/135)
2nd Minute: 50 Double Unders
3rd Minute: 15 Handstand Push Ups