HIIT:
W.U. Coaches Stretch
Core: 10 Rounds of
- :30 sec Low Plank
- :30 sec High Plank
- 10 x Perfect Pushups
W.O.D AFAP Complete 5 Rounds of
- 5 x Strict Presses 75/55
- 7 x Push Presses
- 9 x Push Jerks
- 12 x Squats
- 36 x Situps
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ENDURANCE:
WARM UP
2 ROUNDS / 30 SEC EACH EX
- Monster Walk with band at ankles forward / Back
- Air squats
- Plank Shoulder Taps
- Plank alt reach forward
- Plank alt leg lift back, thru
- Superman burpees
- Hollow hold
45 MIN CLOCK AMRAP
RUN 200 M (1 MIN)
- 10 Burpees
BEAR CRAWL 25 FT
- 10 High Low Plank
- 20 Burpees
RUN 200 M
- 10 DB Thrusters
- 20 High Low Plank
- 30 Burpees
BEAR CRAWL 25 FT
- 10 Jump Rope / DU
- 20 DB Thrusters
- 30 High Low Plank
- 40 Burpees
RUN 200 M
- 10 Cross Body Mountain Climbers
- 20 Jump Rope / DU
- 30 DB Thrusters
- 40 High Low Plank
- 50 Burpees
BEAR CRAWL 25 FT
- 50 Step Up Leg Lift (25 L/25 R)
- 40 Forearm Plank Jack
- 30 Russian Swings
- 20 Goblet squats
- 10 Shoulder Tap Manmakers
100 JUMP ROPES
- 40 Step Up Leg Lift
- 30 Forearm Plank Jacks
- 20 Russian Swings
- 10 Goblet squats
50 RUSSIAN TWIST
- 30 Step Up Leg Lift
- 20 Forearm Plank Jack
- 10 Russian Swings
100 JUMP ROPES
- 20 Step Up Leg Lift
- 10 Forearm Plank Jacks
50 RUSSIAN TWIST
- 10 Step Up Leg Lift
100 JUMP ROPES
CORE
3 ROUNDS
- 30 sec low plank
- 30 sec in out plank
- 30 sec hollow rock
- 30 sec v ups
Join Zoom Meeting https://us02web.zoom.us/j/88901825835?pwd=cnh3WGRXWDg3dElVZU5qMGFDRHc4UT09
Meeting ID: 889 0182 5835
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