Take 15 minutes to work on Pike lifts from a Parallel Bar with rounds in the following format
- 3 x Pike Lift Left Leg
- 3 x Pike Lift Right Leg
- 3 x Pike Lift
Then, inspired by the Popey WOD from WodWell/BeauBlackwood on Instagram, 3 rounds without putting the Dumbbells down throughout each round… 21-15 9 reps of
- Curls
- Strict Press
- Lateral Raises
- Hammer Curls
- Upright Rows
- Push Press
- Curls
Then one standard 4 minute Tabata (8 rounds, 20 sec work/ 10 sec rest)
- Row
Results: Used my low 5cm parallel bars and could only do the single leg pike lifts. Had to sit on the floor for the normal pike lift. Metcon is way outside something I normally do, so used 8kg Dumbbells. Still was a struggle with those last reps. Tabata 50 Cal with damper at 6.