WARM-UP
EMOM
x 9mins
1st – Glute Bridge V Walkouts x 6-8reps
2nd –
Quadruped Planche x 15-25sec
3rd – High Knee Running in Place x
40sec
BODYWEIGHT STRENGTH
EMOM x 10mins
1st – Structural- Split
Stance Prisoner Good Morning 20X0 x 10/leg
2nd – Structural –
Strict Handstand Push Ups 20X0 x 8-12reps (Scaling back to a Pike
Strict HSPU)
rest 2-4mins
EMOM x 10mins
1st – 45sec Flutter
Kicks
2nd – Single Leg Hip Lift Hold x 20sec/leg
AEROBIC CONDITIONING
12mins @ 80% aerobic effort
10 Straight
Leg Sit Ups
10 Prisoner Tall Kneeling to Standing
20sec
Reverse Plank Bridge
rest 2mins
12mins @ 80% aerobic effort
30 Jumping
Jacks
20sec Hollow Body Hold
10 90/90 Switches with Hip
Extensions 5/side