WARM-UP
3 SETS
10 m crab walk
rest 30 sec
Shoulder CARs 2/ ARM https://youtu.be/PCZIWdWQVv8
rest 30 sec
10 m Duck walk
rest 60 sec
BODYWEIGHT PUMP
4 SETS
Elbow to Tall Plank 20 rep https://youtu.be/cQ9CeE9FKrQ
Drop Lunge to Knee Lift 10 rep/leg https://youtu.be/aIOZnI26Npk
Bed Sheet BoDy Row 10- 12 reps 1 sec pause at the top https://youtu.be/QnnoJgO9meo
Rest 1’
CORE + SQUAT
EMOM 4’
20 Tuck Ups (As Fast As Possible) https://youtu.be/ToOVfwOZt34
Rest 1’
2’ Max effort Wall Sit
Rest 1’
EMOM 4’
20 Tuck Ups (As Fast As Possible)
Rest 1’
2’ Max effort Wall Sit