12.24 Tuesday | Home

Today is largely recovery after the volume from yesterdays Metcon. You’ve got 20 minutes of LISS cardio of your choosing. Followed by some eccentric back work and a large core circuit.

Cardio, Back and Core

WALKING

20 minutes

If you can make tine to get outside for a walk that would be amazing

Triset 1 — 3X

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

EQUIPMENT
MAT
BENCH
DUMBBELLS

EXERCISES
5 reps INCHWORM
15 reps LAT PULLOVER
10-15 reps SINGLE ARM ROW
60 seconds Rest

inchworm

5 reps

LAT PULLOVER

15 reps

Using a bench or on the floor, lower the DB until you feel a deep stretch

SINGLE ARM ROW

10-15 reps each arm

Pull to the space between your hips and lower ribs

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