Kit 161011

WARMUP (20)

3 Minutes Bike

2 x 15 Hollow Pull-Throughs

2 Supersets
10 Hollow Banded Pull-Downs

10 Hollow Banded Ys3 Minute Tucked Pull-Back Tabata

20on/10off

*Bar Height Just Above Seated

STRENGTH (30)

3 Supersets of:

A

20 Glute Bridges with Plate 45/25

6 Hollow Pull Backs

*Max Set Banded Pull-Ups

B

7 Z-Squats

6 Arch/Supermans

Arch/Center/Hollows

*Max Set Banded Pull-Ups

C

7 Z-Press

45" Static Ring to Chest Hold

*Max Set Banded Pull-Ups

CONDITIONING (15)

3 Rounds

12 Cal Assault Bike

30" L-Sit 

Rest 1 Minute

Immediately Into

3 Rounds

50 DUs

60" Handstand Hold

Rest 1 Minute