W.U. 5-10 Min Stretch session
Active W.U. 2 Sets of
- 10 x Alternating Cossack Squats
- 10 x Alt Curtsy Lunges
- 20 x Lateral Hurdle Jumps
- 5 x 8-Count Body Builders
- 15 x Standing Band Pull aparts
- 20 x Crossover Mountain Climbers Slow
- 20 x Alt Shoulder taps in plank
W.O.D 4 Rounds of (25 Mins)
- 1 min max effort Cals bike/row
- REST 1 min
- 1 min max effort pushups
- REST 1 min
- 1 min Max Effort Box Jumps 30/24
Core: 3 sets of
- 20 x Situp into Russian Twist (2 count)
- 20 x Bicycle Crunches (2 count )
- 20 x Weight Rolling Hollow Situp
__________________________________________________________________
Endurance:
WARM UP 8 MINS/1 MIN EACH
- SUPERMAN
- WALK OUT TO PLANK
- PLANK TUCK
- ALT LATERAL LUNGE
- ALT REVERSE LUNGE
- RIGHT LEG BALANCE REACH
- LEFT LEG BALANCE REACH
- JUMP ROPE
1 MIN EACH
- Burpees
- Squat Jumps
- Mountain Climbers
- Hollow Hold
- Jump Rope
- Bike / Row
- Band Pull Apart
- Band Bent over row
REST 1 MIN
1 MIN EACH
- Plate Burpees
- OH Squat
- Cross body Mountain Climbers
- Hollow Sit up
- Jump Rope
- Bike / Row
- Band Pull Apart
- Band Bent Over Row
REST 1 MIN
1 MIN EACH
- Lateral Burpees
- Alt Lunge w/Plate chest press
- Oblique Mountain climbers
- Bicycles
- Jump Rope
- Bike / Row
- Band Bicep Curp
- Band Overhead Press
REST 1 MIN
1 MIN EACH
- Burpees to a bar
- Alt Reverse Lunge w Plate
- Forearm Mountain Climbers
- Russian Twists
- Jump Rope
- Bike / Row
- Band Bicep Curl
- Band Overhead Press
