1:30min each
plank hold-elbows
flutter kicks
back extension hold
hollow rock
russian twist
6″ hold
leg raises hold on to rig
plank balance
Three rounds for time of:
6 C2B pull ups
30 Wallballs 20/14
6 Handstand push-ups
15 Power clean 135/95
Tabata Core
6rnds of each
Plank
Hollow
Superman
Side Plank
Air Squat – Bottom to bottom
Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24″ box
For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.
E3MOM 12- start with empty barbell
10-12 backsquats, 1 second pause @bottom
Tabata core: 4 rounds each
Plank
Hollow body
Air squat (bottom to bottom)
Side plank
5 Rounds
10 wall walks*
10 toes to bar
20 box jumps(20/24)
Start with chest to deck and toes on the ground. Rep ends when your nose or chest touches the wall. Scale to bear crawl down length of gym as one rep.
Tabata Core:
Plank
Plank knee to Elbow
SuperMan
Hollow Out
E2MOM 12
5 floating deadlifts with a 1 second pause at the bottom
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here
