12/10/20
Metcon
Metcon
4 Minutes on any machine
40 sit-ups
40 Russian KBS
3 Minutes on any machine
30 sit-ups
30 Russian KBS
2 Minutes on any machine
20 sit-ups
20 Russian KBS
1 minute any machine
10 sit-ups
10 Russian KBS
40 sit-ups
40 Russian KBS
3 Minutes on any machine
30 sit-ups
30 Russian KBS
2 Minutes on any machine
20 sit-ups
20 Russian KBS
1 minute any machine
10 sit-ups
10 Russian KBS
Strength
Metcon
Upper body
Childs Pose 1 minute
Shoulder to Floor 1 minute
Wrist Stretch 1 minute
Childs Pose 1 minute
Shoulder to Floor 1 minute
Wrist Stretch 1 minute
Lower body
Couch Stretch 2 min each side
Pigeon Stretch 2 min each side
Butterfly 2 min
Frog 1 min
