Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band overhead press
Strength
Every 1:30 on the minute x 4 rounds
DB bicep curls x 12 reps
Every minute on the minute x 5 rounds
hollow hold x 35 seconds
Every minute on the minute x 6 rounds
side plank x 30 seconds per side
WOD
Competitive:
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
Performance:
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
Lifestyle:
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment