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11/5/17 Bodyweight Mastery- K2E/T2B

November 4, 2017

Warm Up: 3 RDS (10 min)

10 Downdog to Spiderman Stretch

10 V Ups

10 Plow Roll Downs

10 Hanging Shrugs

:30 sec chest opener on bench or GHD

 

3 TABATAS (:20/:10x8), 1 min rest between

A) 

ODDS: Hanging Tuck Hold (knees parallel or higher, active back)

EVENS: Straight Arm Band Pull Down

(1 min rest)

B)

ODDS: Kip Swings 

EVENS: Reverse Crunch

(1 min rest)

C)

ODDS: Strict Knees to Elbows

EVENS:Superman Hold

 

5 min to explain & practice K2E or T2B

 

20 min EMOM

Min 1: 8 Donkey Kicks (to handstand if you can!)

Min 2:8 pistols (4/leg) + 4 V-Ups

Min 3:8 K2E or T2B

Min 4: 4-8 Ring Dips

Min 5: 5 arch/hollow on floor.....and rest

 

 

 

 

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