Hip Hop

Hip Hop

 

STRENGTH:

Back Squat

B: 3 x 8

I: 3 x 6

A: 5 x 1

CONDITIONING:

For Time...

1000 M Row

50 Air Squats

40 Hand Release Push Ups

30 DB Hang Power Cleans

20 Chest to Bar Pull Ups or 10 Bar Muscle Ups

DC:

Flutter Kicks, 3 x 100

MOBILITY: 

Child's Pose, Pigeon Pose

ENDURANCE:

For time:

2k row

25 sit-ups

1k row

50 sit-ups 

800m row 

75 sit-ups

400m row

100 sit-ups



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