Tuesday – 210119

Tuesday – 210119

SWOD

Every minute on the minute for 12 minutes, complete:
Minute 1 – 6 Negative Handstand Push Ups
Minute 2 – 30 second Hollow Hold
Minute 3 – 3 Jefferson Curls

WOD

Complete as many rounds and reps as possible in 21 minutes of:
8 Toes to Bar
10 Wall Ball Shots (20/14 to 10’/9′)
12 Calorie Row

……….

BURN

5 min/station with 1 min rest between

Station 1:
200m Run
20 DB Canoe Rows
20 Supermans

Station 2:
20 Prison Jacks
20 Front Leg Hops
20 Tricep Dips

Station 3:
20 Med-ball Sit-ups
20 Plank Skiers (2 for 1)
20 Med-ball Russian Twists

Station 4:
20 Skaters
20 Bench Hops
20 Med-ball Cleans

Cash-out
2 rounds of:
30 sec Side Plank Dippers – right
30 sec Side Plank Dippers – left
30 Chair Sit-ups

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