FRIDAY - 19-06-20


50 Double Unders Or 100 Skips or Taps

10 Bent Over Rows

10 Sit ups

10 Dips 

Score: Total Time 


Double Unders or Single Skips or Taps. Tap can be against a Kettlebell, Dumbbell, Plate, Skirting.. jogging on spot ensure your toe touches the object in an alternating fashion.  50 DU’s or 100 Single Skips or 100 Taps. 

For the bent over rows you will lean over, holding a DB or KB in each hand and let them hang from the shoulder, but pull the shoulder back.  Then with the chest lifted  - pull the weights to the rib cage with your elbows going back. Smooth and Controlled rows focusing on form.

Sit Ups - Start with the soles of your feet together. Your upper back and shoulders should be on the ground. Your hands should touch the ground behind your head. Flex your abdominals and pull your torso up to a seated position. During the ascent, reach your arms forward. To complete the movement, stack your shoulders over your hips and extend your spine and touch your toes. 

For the dips, either off two KB’s or a step or bench, keep your heels on the floor, moving your heels further from you will make these harder so try to move them out as far as you can, if you can have your legs straight out in front of you then great. Move your heels towards your butt until you can comfortably lower your butt towards the floor you elbows moving back and straight behind you until you are as low as you can go and push back up until lockout.



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