WARMUP
EMOM
x 9mins
1st – 40sec Jumping Jacks
2nd – 40sec SL Glute
Bridge March
3rd – Pike Shoulder Taps x 20
BODY STRENGTH
3 Sets
A1. Offset Push Ups; 2020 x
10-12/arm
rest 30sec
A2. Prisoner Good Morning; 4020 x
12-14reps
rest 30sec
A3. Bodyweight Hip Thrust; 20X2;
12-14reps
rest 30sec (back to top)
20’ AMRAP AEROBIC
GRINDER
1-2-3-4-5-6…..
Bodyweight
Turkish Get Up R (hand up to sky)
Slide Board Lateral Lunge
R
Wall Walk
Bodyweight Turkish Get Up L (hand up to sky)
Slide Board Lateral Lunge L