Day 1
november Week 3
Body Saw :45
Quad Shoulder Tap to Down Dog :45
Rest :45
4 Rounds
*shoot for zero hip movement during the shoulder taps and horizontal movement (no butt in the air) during the body saw. These are best on a hardwood floor or similar where you can slide easily with socks
Video Support
Body Saw
Quad Shoulder Tap to Down Dog
Day 2
November Week 3
Alternating Star Reaches :20 sec
Hollow Rock :20 sec
Alternating Star Reaches :20 sec
Russian Twist 20 reps TOTAL
Rest as needed after round, 4x
*Scale as needed, if you need to bend your knees on the star reaches or hollow rocks, DO IT!
Video Support
Star Reaches
Hollow Rock
Russian Twist
Day 3
November Week 3
AMRAP 3 Mins
Seated Heel Raises 10 reps
Cherry Pickers 10 reps (total)
Rest 2:00 then REPEAT the 3 Min AMRAP
Video Support
Seated Heel Raise
Cherry Pickers
Day 4
november Week 3
Min 1: Hip Dips (L)
Min 2: DB Tabletop Reach
Min 3: Hip Dips (R)
12 Minutes On The Minute
Using a running clock perform exercise for first :30 then rest until the top of the next minute when the next exercise begins. :45 sec of work to increase difficulty
Video Support
Hip Dips
DB Tabletop Reach