091318

THURSDAY!!!!!!

Warm Up:
-10 min. Stretch
-10 min Yoga Pose

-45 secs. ON/15 secs. OFF= 10 mins. total

• Jump Rope
• Air Squats

WOD#1: Full body HIIT. Using your bodyweight, these movements focus on your upper body. When you complete the 21-15-9, move to the lower ab movement circuit 15-10-5 and then finish with a Hanging L-sit hold for 1 minute total. Every time you break the hold, add more time or stop your watch. Do the hold for 1 minute TOTALLLL.....
 
-21-15-9 FOR TIME

• In and Outs
• Box Jumps
• Pull Ups

-THEN-
-15-10-5

• Hanging Leg Raise
• Lying Leg Lifts

-THEN
-1 minute TOTAL

• Hanging L-Sit Hold

COOL DOWN: Obliques and abs. Try to go unbroken. 
-4 Rounds/20 Reps

• Russian Twists w/ Plate
• V-Sit Up (Jackknife) w/ Plate

-THEN-
-1 minute TOTAL

• Boat Hold w/ plate.

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