AA-WL 056
Isometric hold
(Hold the position without moving)
3 rounds:
- 75 sec Wall sit
- 75 sec Front plank wide leg
- Isometric Pull Up, as long as possible
![](http://cdn.shopify.com/s/files/1/1809/2741/files/iso_wall_sit_f3f556fd-c12e-45db-b75f-bfc9e83ea3ae_large.jpg?v=1540232600)
![](http://cdn.shopify.com/s/files/1/1809/2741/files/iso_plank_wide_legs_f0ae5600-41b8-4867-96e8-ba67cbf69ccb_large.jpg?v=1539924839)
![](http://cdn.shopify.com/s/files/1/1809/2741/files/iso_pull_up_123fae74-df94-4863-8000-6b1043ca6db8_large.jpg?v=1540232710)
3 rounds:
- Isometric Push Up, as long as possible
- Isometric Lunge 20-30 sec each leg
- 90 sec Reverse Plank
![](http://cdn.shopify.com/s/files/1/1809/2741/files/iso_push_ups_hold_3ae82f7d-1ec9-45bd-9744-405ef04d65c5_large.jpg?v=1540232737)
![](http://cdn.shopify.com/s/files/1/1809/2741/files/iso_lunge_position_36ad41b8-1ade-4499-ac2f-629e8e562cf8_large.jpg?v=1540236775)
3 rounds:
- 1min Side Planks (each side)
- Isometric Iron Cross (5 or 7.5 lbs dumbbells), as long as possible
- 75 sec Isometric lower back machine
![](http://cdn.shopify.com/s/files/1/1809/2741/files/iso_side_plank_ee59e0fc-7e5a-449c-9092-b71fd4f671b6_large.jpg?v=1539970304)
![](http://cdn.shopify.com/s/files/1/1809/2741/files/iso_iron_cross_dumbells_large.jpg?v=1540242443)
![](http://cdn.shopify.com/s/files/1/1809/2741/files/iso_Lower_back_machine_large.jpg?v=1539925143)
15 min Run
![](http://cdn.shopify.com/s/files/1/1809/2741/files/cardio_running_21537754-8609-4bf0-ab99-2453a0ab164a_large.jpg?v=1540355914)