ENDURANCE:
WARM UP: 3 ROUNDS / 30 Seconds each
- Jump Rope / DU
- Plank Jacks
- Alt Lunges
- Prisoner Squat
- Scap Push ups
- Ladder in in / out out
47 MINS
4 MINS
- Run 400 m (2 MINS)
- 2 MINS Jump Rope / DU
THEN
15 MIN ASCENDING LADDER
5-10-15-20…of
- Lateral burpees over a towel
- Alt DB / KB shoulder to overhead (alt lunges)
- Single leg lateral jump over towel (RIGHT)
- Single leg lateral jump over towel (LEFT)
- Russian KB Swings (Squat jumps)
- Mountain Climbers (2x)
INTO
4 MINS
- RUN 400 m (2 MINS)
- 2 MIN Jump Rope / DU
REST 1 MIN
4 MINS
- RUN 400 m (2 MINS)
- 2 MIN Jump Rope / DU
THEN
15 MIN DESCENDING LADDER OF ABOVE EXERCISES. BEGIN AT THE ROUND YOU ENDED WITH.
INTO
4 MINS
- RUN 400 m (2 MINS)
- 2 MIN Jump Rope / DU
CORE: 3 ROUNDS / 3 SEC EACH
- Low Plank
- In – Out Plank
- Hollow Rock
- V ups
Join Zoom Meeting
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Password: 790198
