Warm Up
10/side shoulder rotations
10 wall angels
10/side sa push press
5/side windmills
2x
10 lunges
10 push ups
20 hollow rocks
A.ÊPush Press
7-5-3-7-5-3
65-70-75-70-75-80%
OR
4 sets
10/side seated single arm press
Superset w bear crawl square
B.ÊEMOM 20
Min 1 – 15/12 cal or 50m shuttle run
Min 2 – 10 strict handstand push ups
Min 3 – 20 plank pull throughs
Min 4 – 10 weighted step ups
Min 5 – 15 weighted hollow rocks
Warm Up
10 Lunge and Reach
10 Bootstrappers
10 Sit Ups
20 Lateral Hops
:30 High Knees
:30 Butt Kickers
BURN
Tabata *Full each movement (8x 20sec ON / 10sec OFF)
Single Arm Plank Right Side
Glutes Bridges
Single Arm Plank Left Side
Flutter Kicks
AMRAP 15
10 Air Squats +50 DU or 100 Skips
20 Air Squats +50 DU or 100 Skips
etc…adding 10 air squats every round
Warm Up
2x
20 jumping jacks
10 mc w twist
10 squats
20 grasshoppers
30sec plank
SWEAT
AMRAP 12
10 jump squats
10 airplane push ups
10 plank in-outs
30 Russian twists
Challenge
Eat a piece of fruit and/or a vegetable as a snack
