"Short Barbara"

The hypothermia chamber.

The hypothermia chamber.

Warm Up (NFT):

  • Row (2 Minutes)
  • Foam Roll T-Spine (2 Minutes)
  • Couch Stretch (1 Minute Per Side)
  • Pigeon Pose (1 Minute Per Side)

Then...

  • 10 Press w/ PVC
  • 10 Pass Thru
  • 10 Trunk Twist

Strength (6 x 4):

  • Bench Press
    * At 80% of 1 RM *
    * If you did 3 x 5 last week, use the same weight *

Met-Con (3 Rounds):

  • Perform the Spiderman Complex

"Short Barbara"

  • 20 Pull Up (Jump or KIP)
  • 30 Push Up
  • 40 Sit Up
  • 50 Air Squat (To box if needed)
    * 3 Minute rest between rounds *
    * Do each round as fast as possible *
    * Focus on proper squat technique *

Mobility (NFT):

  • Couch Stretch
  • Pigeon Pose
  • Foam Roll