2021-11-03 7-Fit

Warm up (7 minutes)

Warm Up:2 minutes of Steady State Cardio
2 Rounds
Floor Slides 8-10 Reps 
Turkish Sit Up 5 per side
KB Windmill 5 reps per side

• Floor Slides
  • on your back
  • brace core
  • legs in sit-up position with feet close
  • start with arms extended over head
  • slide elbows toward your shoulders
  • maintain your lower back pressing into floor
• turkish sit up
  • first part of a turkish get up
  • ends with hand on the ground
• kettlebell windmill
  • Start with kettlebell pressed all the way to extension
  • CORE TIGHT
  • hinge over one leg keeping your other leg locked out
  • keep the kettlebell locked out overhead and let your shoulder rotate to allow for the hinge
  • keep your elbow and shoulder in a straight line

Strength (20 min)

Strength E2MOM 18
1) DB Zpress 8 reps
2) Supinated Grip Hang on pull up bar 30 seconds
3) V-UP ISO Hold 30 seconds

Metcon (25 min)

5 Rounds for Time
Run 400m
15 DB Lunges