WARM-UP
3 SETS
10 Bird Dog/side https://youtu.be/lRgySxRBMM4
rest 30 sec
30 sec Scap Push-ups
rest 30 sec
16 Alternating Revese Lunge To Knee Lift
rest 60 sec
3 SETS
Station1 Curtsy Step Down 30X1 8-10 rep/leg https://youtu.be/k3d-jaGsOVI
Rest 60 sec
Station 2 Bed Sheet BoDy Row 10- 12 reps @ 4020 https://youtu.be/QnnoJgO9meo
Rest 60 sec
Station 3 Cyclist Air Squat 10-12reps @3131 https://youtu.be/YraDfeAMofc
Rest 60 sec
INTENSITY WORKOUT
FOR TIME
3-6-9-12-15-18
Burpees
6-12-18-24-30-36
Alternating Reverse Lunges
CORE FINISHER
5 SETS (50 SEC ON 10 OFF)
Glute Bridge Hold Top of bridge