WARM UP
4 Rounds Of: (1st Round: 60s, 2nd Round: 45s, 3rd Round: 30s, 4th Round: 15s)
- air bike sprints
- air squats
- jump rope
- push ups
MOBILITY
:60/60 couch stretch
:60/60 wall calve stretch
:60/60 banded lat stretch
PART I.
Round 1 = :60
Round 2 = :45
Round 3 = :30
Round 4 = :15
*Clock does not start until each person is ready at their stations. Allow 1 min rest after each round.
Station #1 – kb good morning
Station #2 – dble kb cleans
Station #3 – down back sprints
Station #4 – med ball push ups (hands on dynamax med ball)
Station #5 – alt. prisoner lunges
PART II.
TABATA CORE (20:10 x 8 rounds each)
a) bicycle abs + supermans
*rest :60 after 8 rounds
b) alternating banded twists (fixed to rig) + lying leg raises (leg drops)
*rest :60 after 8 rounds