ENDURANCE:
WARM UP
3 ROUNDS
- 5 push ups
- 10 plank in and outs
- 10 prisoner squats
- 5 burpees
43 MINUTE CLOCK
4 ROUNDS of 10 MIN EMOTM
- Minute 1: 8 burpees + max bench dips
- Minute 2: 15 KB swings + max v ups
- Minute 3: 50 jump ropes / 25 DU / 25 (double count) mountain climbers + max push ups
- Minute 4: 10 KB thrusters / jumping lunges (2 count) + max X + Os
- Minute 5: Step ups + max high / low planks
- Minutes 6-10: Repeat 1-5
REST 1 MINUTE
CORE:
4 ROUNDS
- 30 seconds hollow rock
- 30 seconds forearm plank
- Join Zoom Meeting
https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09
- Meeting ID: 829 8985 0517
- Password: 886774
HIIT:
W.U. Stretch/Foam Roll
Active W.U: Light jog 800M
W.O.D Complete AFAP
- 120 Alt DB Snatches
- Top of Even mins: 4 burpees
- Top of Odd mins: 30 x DU’s
Core: 3 x Tabata Core exercises
- Bicycle Crunchs
- Flutter Kicks
- Scissor Kicks
