Tuesday – 1/2/18

Warm-Up
Hip crossover x 10/side
Forward Lunge to Instep x 5/side
Backward Lunge w/ twist x 5/side
Downward dog x 5 reps
Butt kicks x 50’
Straight leg skips x 50’
+
2 sets:
Ring Rows x 10 reps
Hanging Knees to elbow from rings x 10 reps
Wall facing squats x 10 reps
Jump Rope Singles x 30sec

Workout
A1. Single-Arm Bottoms up KB Press; 6-8/side x 3 sets, rest 30sec
A2. Single Leg Glute bridge from Riser; 8-10/leg x 3 sets, rest 30sec

B. Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (70/53lbs)
30 Anchored Sit-Ups
40 Double-Unders
*Time Cap = 20min