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
    • 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

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