Hyung
(10min)
Bo staff
Bo staff
Kicks & Strikes
(15min)
Metcon
Metcon (3 Rounds for reps)
1. Tabata alternate leg rising kicks
2. Tabata Alternate leg in-out crescent kicks
3. Tabata sit-ups
2. Tabata Alternate leg in-out crescent kicks
3. Tabata sit-ups
(12min)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Post total reps from each tabata 8 intervals to comments.
Bulletproof Shoulder
Metcon (No Measure)
NFT
Supinated grip shoulder press x10 with empty barbel
Ring row x10 with 4 second negative
Inchworm x5
Supinated grip shoulder press x10 with empty barbel
Ring row x10 with 4 second negative
Inchworm x5
(10min)
Supinated grip shoulder press video: https://vimeo.com/151076626
Ring row: set up the ring height where your both elbows straight when you stand with the rings.
Inchworm video: https://vimeo.com/127208123
Supinated grip shoulder press video: https://vimeo.com/151076626
Ring row: set up the ring height where your both elbows straight when you stand with the rings.
Inchworm video: https://vimeo.com/127208123
GYM1010 
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