12.24 Tuesday | Gym

Today is largely recovery after the volume from yesterdays Metcon. You’ve got 30 minutes of LISS cardio of your choosing. Followed by some eccentric back work and a large core circuit.

Cardio, Back and Core

incline WALKING

30 minutes

I like to walk at a 10-12 incline

Superset 1 — 3X

Note- Perform movements back to back with 60 seconds between rounds.

EQUIPMENT
MAT
PULL UP BAR

EXERCISES
5 reps INCHWORM
5 reps ECCENTRIC PULL UP
60 seconds Rest

inchworm

5 reps

ECCENTRIC PULL UP

5 reps

Using a bench or box Jump up and focus on a slow controlled 3 count lower.

Core Circuit 2 — 2X

Note- You’ll perform exercises one after another with little rest between movements. Rest 2 minutes between rounds

EQUIPMENT
MAT
DUMBBELL

EXERCISES
20 reps WEIGHTED TABLE TOP CRUNCH
30 reps HOLLOW HOLD FLUTTER KICKS
20 OBLIQUE CRUNCH
30 reps SIT UP + TOE TOUCH
20 reps WEIGHTED LEG RAISES
Rest 2 Minutes

WEIGHTED TABLE TOP CRUNCH

20 reps

Modify by placing perform non weighted and with hands placed behind your head

hollow hold flutter kicks

30 reps

If breathing is challenging, reset and move back into it

oblique crunch

20 reps

Option to support the back of your neck with your hands

SIT UP + TOE TOUCH

30 reps

Modify by performing crunches or bird dogs

WEIGHTED LEG RAISES

20 reps

Modify by performing non weighted and or bed knees and tap toes

Use a pair of DBs

Cooldown

DOWN DOG

30 seconds

CAT COW

30 seconds

FIGURE 4

30 seconds (each leg)

SIDE BODY

30 seconds