WARM-UP 1
4
Rounds
Jumping Jacks 60sec
10 Alternating Cossack Squats
4
Scapular CARS per direction
8 Steps Perfect Stretch Walk
CORE EDURANCE EMOM
EMOM x 24mins
1st – 40sec Superman
Hold
2nd – 6 Slide board Lateral Lunges/leg (use your sock on a
hard surfce)
3rd – 12 Table Top Body Rows (or Bed Sheet Body
Rows)
4th – 20sec/Side Contralateral Plank
rest 6mins before next section
AEROBIC INTERVALS
35sec Gorilla Burpees @ 85%
25sec
Rest
35sec Alternating Single Leg V Ups @ 85%
25sec
Rest
35sec High Knee Run in Place @ 85%
25sec Rest
35sec
Bent Hollow Rock @ 85%
25sec Rest
x 6 Rounds (24mins Total)