WARMUP
EMOM
x 9mins
1st – Wall Sit March x 30sec
2nd – Pike Shoulder
Taps x 20 reps alteranting
3rd – Glute Bridge 40sec
BODY STRENTGH
Every 60sec x 15 sets (15mins Total)
1st –
B-Stance Hip Thrusts x 10/leg 20X0
2nd – Contralateral Plank x
20sec/arm
3rd – Prisoner Single Leg Good Morning 20X0 x 8-10/leg
AEROBIC CONDITIONING
10mins @ 80% aerobic effort
5 Handstand
Push Up
5 Slide Board Lateral Lunge R
5 Slide Board Lateral
Lunge L
20 Mountain Climbers
30 Jumping Jacks
rest 3mins
10mins @ 80% aerobic effort
200m Run (or
60sec Run in Place alternating high knees and butt kickers every
10sec)
15 L Crunches
20 Skater Jumps
15sec Plank
15sec
Half Push Up Isometric Hold