WARM UP
(est. time = 12 min)
4 Rounds Of: (1st Round: 60s, 2nd Round: 45s, 3rd Round: 30s, 4th Round: 15s – INCREASE INTENSITY & SPEED EA ROUND)
- max cal rows
- air squats
- jump rope
- push ups
MOBILITY
(est. time = 7 min)
:60/60 couch stretch
:60/60 wall calve stretch
:60/60 banded lat stretch
PART I.
(18-20 min)
5 Stations
Round 1 = :60
Round 2 = :45
Round 3 = :30
Round 4 = :15
*Clock does not start until each person is ready at their stations. Aloow 1 min rest after each round.
Station #1 – wall ball
Station #2 – alternating Kettlebell Swings
Station #3 – box jumps
Station #4 – med ball push ups (hands on dynamax med ball)
Station #5 – alt. prisoner lunges
*rest 3-4 minutes between part 1/2
PART II.
TABATA CORE (20:10 x 8 rounds each)
a) bicycle abs + supermans
*rest :60 after 8 rounds
b) alternating banded twists (fixed to rig) + lying leg raises (leg drops)
*rest :60 after 8 rounds