11-28-19 Thanksgiving Workout

I'm thankful for each of you that walk into the gym or follow along online. We are a tribe of women full of love and strength! Grateful for all my sisters of iron.

Auxiliary work

• skull crusher 3x15
• banded bicep curls 3x20 *each arm
• db rear delt fly 3x15
• banded tricep pull downs 3x30

Workout
complete 5 rounds of the following:

• 8 handstand push ups
• 10 pull ups
• 8 power cleans

rest 3 mins then complete 4 rounds tabata 30 secs work/ 10 secs rest of the following:

• box jumps
• hanging knee raises
• v crunches

training notes:
handstand pushups: sub these with shoulder taps, handstand holds, handstand holds with knees on a box. If any type of inversion is not for you, sub with plank shoulder taps or bottoms up kb holds.
pull ups:  these can be banded, kipping or ring rows
power cleans: sub with DB if needed