"30 Seconds on 30 Seconds off"

http://www.theguardian.com/society/2016/apr/07/the-sugar-conspiracy-robert-lustig-john-yudkin?CMP=share_btn_fb

Check out this article on sugar consumption!!

Warm Up (NFT):

  • Run OR Row 400m

Then...

  • Lizard Pose (30 seconds Each Side)
  • Pigeon Pose (30 seconds Each Side)

Then...

10-1:

  • Jumping Jacks
  • Standing K-2-E

Then...

5-1:

  • Air Squat
  • Lunge (1/1)

Strength (5 x 12):

  • DB Split Squat (6/6)
    * Work up in weight each set *

Skill (5-10 Minutes):

Work on your hollow position on the bar.  Work on the Hollow Kip first and once you have that figured out, you can move on to the more advanced moves, like the K-2-E or the TTB.

Met-Con (5 Rounds):

30 seconds on/30 seconds off:

  • Rope Slams (Max Reps)
  • Rest
    * Do a different version each round *

Then...

  • Lateral Skier (Max Reps)
  • Rest

Then...

  • TTB (Max Reps)
  • Rest
    * Do a different version of an ab move each round *

Mobility (NFT):

  • Cobra
  • Couch Stretch
  • Pigeon Pose
  • Foam Roll