WARMUP
3
Sets
Crab Walk 10m
rest 30sec
Shoulder CARs x
2/arm
rest 30sec
Duck Walk 10m
rest 60sec
BODYWEIGHT STRENTGH
Every 60sec x 15 sets (15mins Total)
1st –
Rear Foot Elevated Split Jumps 20X0 x 6-8/leg
2nd – Single Arm
Bias Table Body Rows x 6/arm 20X0
3rd – Wall Sit March x 45sec
WORKOUT
8 Sets Each For Time
5 Burpees
10
Prisoner Lunges
20 Bent Hollow Flutter Kicks
rest 45sec
between each
rest 5mins
8 Sets Each For Time
20 Mountain
Climbers
10 Hollow Rocks
5 Candlestick Roll Ups
rest
45sec between each