Duration: 20-30 minutes
Class Type: Partial Video
Class three brings out a band and gives your abs something to talk about...
Equipment Recommendations: x1 medium to light band, x2 moderate weight kettlebells or dumbbells. pull up bar
30 seconds on, 15 seconds rest x4 rounds (12 minutes total):
1. goblet or racked squat
2. serratus wall sit 30 seconds
3. overhead offset march left
4. overhead offset march right
If you can do 0-1 pull ups only...
30 seconds on, 15 seconds rest 4 rounds:
1. single side banded pull downs
*switch sides each interval
2. triceps pull downs
3. plank shoulder taps
*do one side only, switching side each interval
If you can do 2-5+ pull ups only...
x5 rounds of the below
1. x1 pull up + x1 eccentric pull up, resting 90 seconds after
2. x5 push ups, 3 seconds on the down phase