12-17-19 Conditioning

Early morning class its cold!!..bring some gloves if you have them.

Warm up
complete 2 rounds tabata 20/10 of:  *note- video of movements will be posted in the am @garagegymbarbell_training

• bird dog hold right
• bird dog leg swings right
• bird dog hold left
• bird dog leg swings left
• sit ups

then 3 rounds of:

• 8 cuban rotations each side *light
• 15 banded standing rows
• 15 band pull aparts

then 6 rounds tabata 20/10

• headstand hold or headstand hold with leg lowers HERE

*If you're not ready for inversion, sub with Dolphin hold for 6 rounds tabata 20/10 HERE

Conditioning
complete 4 rounds of:

• 20 wall ball push press throws
• 4 rope sled pulls with push back *hand over hand
• 20 lateral skater box jumps

then, 4 rounds of tabata 20/10 of:

• weighted sit up
• bird dog crunch right
• bird dog crunch left