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6/15/17 NEW YOU CHALLENGE DAY 14

June 14, 2017

 

Warm-up

NYC14:

5 reps each
Inchworm + Push-up
Squat + Reach (per side)
Reverse Lunge + Twist (per side)
Scorpion (per side)
Iron Cross (per side)

Core Work
30 sec work with no rest (3 rounds)
1. Bicycle Crunches
2. Hollow Hold
3. Windshield Wipers

Endurance

Metcon (No Measure)

21-15-9
Burpees
KB Swings

(8 min cap)

(R3:00)

Partner (15 min cap)
3000 M Row
15 Wall Balls
10 KB Deadlift
5 HRPU
(One partner rowing until 300M, then you switch and the partner that was rowing has to perform the 3 exercises, you continue to switch every 300M until 3,000 is complete)

(R2:00)

Total Max Reps (partner)
2 min Box Jumps
2 min Sit-ups
2 min MB Toe Taps (pairs)

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