WARM UP
3 rounds:
5 kip swings
2 wall walks
5 deck squats (sit-up + air squat)
CONDITIONING
“BARBARA”*
5 rounds, each for time:
20 Pull-ups / ring rows
30 Push-ups
40 Sit-ups
50 Air Squats
*Rest 1 min between
rounds
ABS
50 Bicycle crunches
50 Russian twists
50 Mountain climbers
30 Crunches
30 Reverse crunches
30 Plank shoulder taps
20 V ups
20 Knee pull ins
20 Leg raises