1. Dezember 2023
Dez
01
2 Sets
– 20 Squat + Sky reaches (10/side)
– 15 Bear Hug Medball Squats
– 10 circular scap pull-ups
– 5 Burpees
+
Workout Prep
9-6-3
– Wallballs
– CTB Pull ups
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 80%
Set 3 – 3 reps @ 85%
Set 4 – 3 reps @ 90%
Rest 2:30 between sets)
For Time:
– 60 Wall Ball Shots @ 9/6kg
– 30 Chest-to-Bar Pull-Ups
– 40 Wall Ball Shots @ 9/6kg
– 20 Chest-to-Bar Pull-Ups
– 20 Wall Ball Shots @ 9/6kg
– 10 Chest-to-Bar Pull-Ups
Time Cap: 14 minutes
2 alternating sets of:
A1. Hanging Straddle L-Sit Hold for Max Duration
Rest 10 seconds
A2. Hanging L-Sit Holds for Max Duration
Rest 10 seconds
A3. Hollow Hold Flutters for Max Duration
Rest 10 seconds
A4. Hollow Body Tuck Hold for Max Duration
Rest 2 minutes
2 alternating sets of:
A1. Hanging Straddle L-Sit Hold for Max Duration
Rest 10 seconds
A2. Hanging L-Sit Holds for Max Duration
Rest 10 seconds
A3. Hollow Hold Flutters for Max Duration
Rest 10 seconds
A4. Hollow Body Tuck Hold for Max Duration
Rest 2 minutes
2 alternating sets of:
A1. Hanging Straddle L-Sit Hold for Max Duration
Rest 10 seconds
A2. Hanging L-Sit Holds for Max Duration
Rest 10 seconds
A3. Hollow Hold Flutters for Max Duration
Rest 10 seconds
A4. Hollow Body Tuck Hold for Max Duration
Rest 2 minutes
2 alternating sets of:
A1. Hanging Straddle L-Sit Hold for Max Duration
Rest 10 seconds
A2. Hanging L-Sit Holds for Max Duration
Rest 10 seconds
A3. Hollow Hold Flutters for Max Duration
Rest 10 seconds
A4. Hollow Body Tuck Hold for Max Duration
Rest 2 minutes