WARM-UP
3 sets
Glute Bridges V WalkOut 6 reps https://youtu.be/WQigfoiRhwo
Quadruped thoracic rotation 10/side https://youtu.be/3wrnDJJbYQA
High running in place 40 sec
EVERY 90 SECONDES 12 SETS 18’ TOTAL
Station 1 B-stance Hip Thrust 10/leg 20X0 https://youtu.be/IAJQfHNbabs
Station 2 Single Arm Plank 30 sec/side
Station 3 10/jambe Single Leg Cone touch 20X0 https://youtu.be/ESkhr4iSPFg
AEROBIC CONDITIONING
10’ AMRAP
40 Mountain Climbers
20 Bench Dips
10 Clamshell Plank /side https://youtu.be/Q_Om9lUV9Yg
Rest 3’
10’AMRAP
30 Prisoner Tall Kneeling to Standing https://youtu.be/DpPqFN5XONE
30 sec Hollow Hold Flutter Kicks
10 Yoga Push-Ups https://youtu.be/a_NAQuaZzhY