WARM-UP
Bodyweight
Day 4 – Warm Up 1
3 Sets
Quadruped Hip Extensions x
10/leg
rest 30sec
Scapular CARS x 6-8 per direction
rest
30sec
Bodyweight Split Squat x 10/leg
rest 60sec
STRENGTH
Functional Body Comp Style
3 Sets
A1.
Curtsy Step Downs; 40X1; 10/leg
rest 45sec
A2. Bed Sheet
Door Frame Row; 4020; 12-14reps
rest 45sec
A3. Cyclist Air
Squats; 3131; 12-14reps
rest 45se
CHALLENGE
For Time
50/40 Bodyweight Man Makers
*at
the top of every 2mins you must complete 10 Sit Ups
Bodyweight Man Maker
Start from
Standing
Drop to Bottom of Burpee
Push Up + Shoulder Tap
R
Push Up + Shoulder Tap L
Push Up + Jump back to your
Feet
Squat to Tuck Jump
RX 3 push ups per repetition. total of 150 push ups
1 push up or 2 push ups per rep to scale the total down to 100 or 50 respectively.
D) Isometric Core Finisher
3-4 Sets
45sec Feet Elevated Plank
30sec
Pike Leg Lift Hold
20sec/side Single Arm Plank