https://www.youtube.com/watch?v=DwfKV9Ox2dA
3 roundsÂ
12 lunge to instep
:30 lunge to instep hold (L/R)
10 good mornings
5 squat with thoracic twist
12 reach throughs
12 air squats
:30 bottom squat hold
HOME GYM:
16:00 emom
min 1: 8 front squats (115/75)
min 2: 16 kettlebell swingsÂ
DB/KB/MB:
16:00 emom
min 1: 8 DB/KB front rack squats
min 2: 16 DB/KB swings
BODY WEIGHT:
16:00 emom
min 1: 8 odd object bear hug squatÂ
min 2: 16 odd object swing
Tabata (12:00)
Hollow hold
Handstand hold
Lying leg raisesÂ
*tabata consist of :20 of work :10 rest
*8 rounds total rounds per movement
gymnastics:
3 supersets:
10/10 single seated leg lifts
1:00 overhead weight holdÂ
½ box/chair around the world into 8 alternating shoulder taps
:30 shoulder stretch
:30 butterfly
(rest 1:00)
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